Reverse Barbell Curl

Grab the bar like a bear pawing a river rock, knuckles up. Curl it with steady paws, keeping elbows tucked and shoulders calm. This reverse curl helps your forearms and brachialis grow sturdy, so your grip feels like it could hold a honey jar and a tree branch at the same time.

Instructions

1. Stand tall with feet about hip-width apart and core braced.
2. Hold a barbell with an overhand (pronated) grip, hands about shoulder-width.
3. Start with arms straight, bar resting near the thighs, wrists neutral.
4. Curl the bar up by bending the elbows while keeping elbows close to your sides.
5. Lift until the forearms are near vertical and the bar reaches upper-abdomen/chest height (as mobility allows).
6. Pause briefly, then lower the bar under control to full elbow extension.
7. Repeat for the desired reps without swinging.

Benefits

• Builds brachialis strength and size for thicker upper arms
• Improves forearm and grip endurance
• Strengthens wrist and finger extensors important for elbow and wrist balance
• Supports performance in pulls, carries, and other curling variations

Key Points

• Use an overhand grip and keep wrists as neutral as possible.
• Keep elbows pinned near your ribs; avoid letting them drift forward.
• Control the lowering phase; do not drop the bar.
• Choose a lighter load than a standard curl; form matters more here.
• Stop if you feel sharp wrist or elbow pain.

Common Mistakes

• Using too much weight and swinging the torso
• Letting wrists bend back excessively (wrist extension) during the curl
• Flaring elbows out or drifting them forward
• Partial reps that avoid full control at the bottom
• Shrugging shoulders or turning it into an upright-row motion