Reverse Curl
Overhand grip shifts load to the forearms and brachioradialis.
Setup
- Barbell at the thighs, palms facing DOWN, hands shoulder width.
- Elbows pinned at the sides.
How To Do It
- Curl the bar up keeping the palms down throughout.
- Squeeze at the top — the forearms will fail before the biceps.
- Lower to a straight arm.
Breathing
Exhale on the curl.
Common Mistakes
- Loading it like a normal curl. Reverse grip is far weaker.
- Letting the wrists collapse backward.
Programming It
Three sets of 10-15. Far lighter than palms-up curling.
Why This Exercise Works
Turning the palms down puts the biceps at a mechanical disadvantage and hands the work to the brachialis and brachioradialis. Those two sit under and beside the biceps — building them adds visible arm thickness that curling palms-up never will.
Where You Should Feel It
The top of the forearm and the brachioradialis, with far less weight than a palms-up curl. Wrist discomfort means an EZ-bar would suit you better.
Where It Fits in a Program
Overhand grip shifts load to the forearms and brachioradialis. Slot it after the heavy work — it adds volume without stealing from anything.
Progressing and Regressing It
To progress the reverse curl: add the smallest increment, or use an EZ-bar. To regress it: drop to dumbbells so the wrists can find a comfortable angle.
Who It's For
Anyone who wants forearm development, and anyone with elbow pain from standard curling. Often more comfortable than it looks.
Equipment and Substitutions
The version shown uses a barbell. If there is no bar free, the dumbbell and machine versions below are honest substitutes — the bar mainly buys you load, not a different stimulus.
Related Exercises
- Wrist Curl — Forearms, Grip
- Preacher Curl — Biceps
- Drag Curl — Biceps
- Barbell Curl — Biceps
- Preacher Hammer Curl — Brachialis, Biceps, Forearms
- Rope Hammer Curl — Biceps, Brachialis, Forearms
- Scott Curl — Biceps
- Incline Dumbbell Curl — Biceps
Common Questions
What muscles does the reverse curl work?
The reverse curl primarily trains the brachioradialis, forearms, biceps.
How many sets and reps should I do?
Three sets of 10-15. Far lighter than palms-up curling.
What are the most common reverse curl mistakes?
Most often: loading it like a normal curl; letting the wrists collapse backward.
Do I need a barbell to do this?
This version uses a barbell, and it trains the brachioradialis, forearms, biceps. If there is no bar free, the dumbbell and machine versions below are honest substitutes — the bar mainly buys you load, not a different stimulus.
Is this safe if I have an existing injury?
Elbows and wrists take the brunt of the reverse curl, and both are slow to settle once irritated. If the ache lingers into the next day, reduce the load or change the grip angle before you train it again. Not medical advice.