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Barbell Reverse Curl

Forearms Tier S for Forearms Barbell Isolation Pull
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3sets
10-15reps
60srest
~4.3kcal/min

How to do it

Muscles worked

Secondary
Biceps

Secondary muscles help but are not the main target

See the full tier list · Forearms

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inForearms / grip

Front of the upper arm pumping up.

Key cue (the coach says it during the set)“Elbows pinned, curl up, squeeze, lower slowly.”

Tempo · Up 1 s · squeeze 1 · down 3 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in ShouldersElbows drifting forward and the shoulders lifting. Keep the elbows at your sides and lighten the weight.
  • Feel it in Lower backSwinging the torso. Stand against a wall or sit, and use a weight you can lift without momentum.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Reversing the grip changes the angle — start lighter than usual.
  • Reverse curls build the brachioradialis and the top of the forearm.
  • Keep your wrists in line with your forearms throughout.
  • Use collars on the bar and warm up with lighter sets first.

Common mistakes

  • Letting the wrists droop so the knuckles point down.
  • Swinging the torso to lift the weight.

Breathing

Exhale as you curl up, inhale as you lower.

Equipment needed

Barbell
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

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