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.


  • 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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