The barbell reverse curl is an arm exercise variation which targets more of the brachioradialis (Knuckle side of the forearms) and brachialis (Beneath the biceps) muscles than it does the biceps. It’s a very beneficial movement and anyone can safely do it if training with an appropriate amount of weight. Now, the wrists are heavily involved in this exercise so using light to moderate weight is recommended to alleviate strain on the joints.
But, you’ll also feel the muscles working better with resistance loads you can handle. So, add it in the beginning or end of a workout to stimulate extra gains and create an improved visual appeal to your upper arms.
In This Exercise:
- Target Muscle Groups: Brachioradialis, brachialis, biceps
- Type: Strength
- Mechanics: Isolation
- Equipment: Barbell
- Difficulty: beginner
- Grip the barbell with a shoulder width (Or slightly wider) hand placement. Use a pronated (Overhand) grip.
- Then, curl the barbell upward and contract your arm muscles while exhaling.
- Now, lower the barbell back down while inhaling.
- Complete the exercise for the ideal number of reps and repeat for the desired sets.
Variations & Tips:
- The reverse curl strengthens your grip and builds the knuckle side of your forearms.
- Use light and/or moderate weight to avoid excessive wrist strain and to effectively stimulate the target muscles.
- The barbell reverse curl targets the brachioradialis, brachialis, and bicep muscles of the upper arm and forearm.
Watch: How to do the barbell reverse curl
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