Reverse barbell curl
- Stand holding a barbell with an overhand grip (palms facing down), with your hands and feet about shoulder-width apart.
- Keep your elbows tucked at your sides and curl the bar upward toward your shoulders.
- Slowly lower the barbell back to the starting position, resisting the weight on the way down.
Tips
- Keep your wrists straight and in line with your forearms throughout the curl, rather than letting them bend downward under the bar.
- Lower the bar with the same controlled speed you used to lift it, rather than letting it drop freely.
- Use a lighter load than you would for a standard underhand curl, as the overhand grip places greater demand on the forearm extensors and wrist stabilizers.
Common mistakes
- Allowing the elbows to drift forward or away from the sides as the bar rises, rather than keeping them in their established position.
- Swinging the torso backward to help lift the bar instead of moving only the forearms.
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