Biceps exercise

Reverse Barbell Curl

How to do the Reverse Barbell Curl with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Grab an EZ-curl bar, barbell, or dumbbells with an overhand grip. Stand with your feet hip-width apart and a slight bend in your knees. Your hands should be slightly wider than your hips. Your arms should be long with a slight bend in your elbows. Maintain a neutral wrist…
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Illustration showing the Reverse Barbell Curl
Targets

Muscles worked

Biceps muscle Biceps Primary Forearms muscle Forearms Secondary
Gear

Equipment

Barbell Barbell
Technique

How to do the Reverse Barbell Curl

  1. 1 Grab an EZ-curl bar, barbell, or dumbbells with an overhand grip. Stand with your feet hip-width apart and a slight bend in your knees. Your hands should be slightly wider than your hips.
  2. 2 Your arms should be long with a slight bend in your elbows. Maintain a neutral wrist position and a comfortable grip.
  3. 3 Rotate your shoulders outward to engage your lats and upper back. Pre-tension your shoulders and hips while engaging your core. All repetitions should begin from this starting position.
  4. 4 While keeping your upper arms still, squeeze your biceps and begin to bend your elbows. Bend your elbows until your lower arms contact your upper arms. The EZ-curl bar should finish close to your shoulders without contacting them. Squeeze your biceps and pause at the top of the movement.
  5. 5 While keeping your upper arms still, slowly straighten your elbows to return to the starting position.