Reverse Grip Barbell Curl

Anton YefanovUpdated September 6, 2026

The reverse grip barbell curl is a standard curl performed with a pronated grip. Palms face the floor, hands sit about shoulder width, and the elbows stay pinned to the ribs while only the forearms move. Turning the hands over takes the biceps out of its strongest line of pull and hands the job to the forearm elbow flexors, which is why the forearms are the target here and the biceps only support. Expect the working weight to fall sharply against a normal curl, because grip and wrist position, not elbow strength, set the ceiling here.

How to do the Reverse Grip Barbell Curl

Load a barbell and stand upright with your feet about hip-width apart.
Grip the bar palms down with your hands roughly shoulder-width apart.
Let the bar rest at your thighs with your elbows straight and pinned to your sides.
Curl the bar up by bending only at the elbows, keeping your wrists straight.
Stop when the bar reaches chest height and hold the top briefly.
Lower the bar under control to full extension and repeat.

Muscles worked

Primary:: Forearms
Secondary:: Biceps

Why train it

Puts the forearm elbow flexors in their strongest pulling position.
Builds the grip and wrist strength that carries into rows and deadlifts.
Adds forearm thickness that palms-up curls alone tend to miss.

Common mistakes

Loading it like a standard curl, which collapses the wrists long before the forearms are trained.
Letting the wrists bend back under the bar, which moves the strain to the wrist joint.
Swinging the elbows forward, which turns the lift into a front raise.
Rocking the torso to start each rep, so momentum replaces the elbow flexors.

Frequently asked questions

What muscles does the Reverse Grip Barbell Curl work?

The Reverse Grip Barbell Curl trains the forearms as the main target. Expect the biceps to take some of the load as well.

What equipment do I need for the Reverse Grip Barbell Curl?

Only a barbell. Nothing beyond that is required to run the movement the way it is described above.

Is the Reverse Grip Barbell Curl suitable for beginners?

Yes. The Reverse Grip Barbell Curl is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.

Can I do the Reverse Grip Barbell Curl at home?

Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.

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

Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.

What are good alternatives to the Reverse Grip Barbell Curl?

Cable Wrist Curl, Dead Hang, and Dumbbell Wrist Curl train the same primary muscles as the Reverse Grip Barbell Curl. Pick whichever one suits the equipment in front of you.