Barbell Reverse Curl

Intermediate

Biceps

Barbell

Barbell Reverse Curl is the middle rung where progress speeds up and fits late in an arms workout.

How to do Barbell Reverse Curl

Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps.
Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary.
Repeat for the desired number of repetitions.

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Barbell Reverse Curl Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Common Barbell Reverse Curl Mistakes

Gripping off-centre so one side carries more load

Set both hands on matching knurl marks before each set.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Barbell Reverse Curl

Easier progression

Dumbbell High Curl

Harder progression

Dumbbell Standing One Arm Curl Over Incline Bench

Swap Barbell Reverse Curl For

Dumbbell Standing Zottman Preacher Curl

Cable Seated Curl

Ez-bar Biceps Curl (with Arm Blaster)

Barbell Reverse Curl — Frequently Asked Questions

How do you do the Barbell Reverse Curl?

Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down. Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Reverse Curl work?

The Barbell Reverse Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Reverse Curl should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Reverse Curl good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Reverse Curl?

Try the Dumbbell Standing Zottman Preacher Curl, Cable Seated Curl or the Ez-bar Biceps Curl (with Arm Blaster). Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.