Reverse Grip Curl

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Barbell
Emphasis Isolation
Type Pull

Reverse Grip Curl Instructions

  • Feet positioned in an athletic stance slightly outside shoulder-width.
    • Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back with your chest up.
  • Hold a barbell with an overhand grip at shoulder-width apart with elbows close to your sides.
  • While maintaining fixed upper arms, begin by curling the barbell by initiating the movement your forearms and biceps.
    • The bar should come all the way up to shoulder level, palms facing away from you at the top.
  • Lower the bar slowly to the starting position. Allow for a quick pause before curling again.
  • The eccentric portion is just as important as the concentric in adding size and strength to your arms.
    • Don't "drop" the weight from the top.


  • The muscle used first will be used the most. Momentum will negate the movement.
  • Avoid shrugging your shoulders or using your lower body to curl the weight up. 
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