Exercise guide · Beginner · Compound

Barbell Reverse Curl: How to Do It & Muscles Worked

The barbell reverse curl is an exercise targeting the biceps and forearms, performed by curling a barbell with an overhand grip.

Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Barbell
Level · type
Beginner · Compound
Demonstration of the barbell reverse curl
Front view: muscles worked by the barbell reverse curl. Primary: biceps. Secondary: forearms.
Back view: muscles worked by the barbell reverse curl. Primary: biceps. Secondary: forearms.
Primary Secondary

How to do the barbell reverse curl

  1. Step 1: Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
  2. Step 2: Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps.
  3. Step 3: Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
  4. Step 4: Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Step 5: Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell reverse curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Reverse Curl alternatives

More exercises that train the biceps as their main target:

More biceps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.