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Reverse Curl

Reverse Curl trains 2 of the 18 muscle groups Full Coverage tracks: Forearms 70%, Biceps 30%.

Accessory Level: Beginner Barbell Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Reverse Curl - Start position
Start position
Reverse Curl - Finish position
Finish position

How to do it

  1. Stand holding a barbell with an overhand grip, hands about shoulder-width, arms straight.
  2. Tuck your elbows at your sides.
  3. Curl the bar up toward your shoulders, keeping your palms facing down throughout.
  4. Squeeze at the top, then lower slowly.
  5. You will use much less than an underhand curl - the overhand grip is what shifts the work to the forearm.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Wrist Curls, it loads Biceps 30 points higher, Forearms 20 points lower. It needs Barbell where the other uses Dumbbells + Bench. Compared with the Conventional Deadlift, it loads Lower back / erectors 85 points lower, Hamstrings 70 points lower, Glutes 70 points lower.

Other ways to train this

Other exercises for the Forearms

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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