How to perform the Barbell Curl (Reverse Grip)
- 1Stand tall with your feet about hip-width apart, hold the barbell with your palms facing down and hands about shoulder-width apart, and let the bar hang in front of your thighs with your elbows close to your sides. Keep your chest up, shoulders relaxed, and brace your abs lightly.
- 2Curl the bar up toward your shoulders by bending your elbows, keeping your wrists straight and upper arms still, then slowly lower it back down under control. Breathe out as you lift the bar, pause briefly at the top, and breathe in as you lower it for a smooth, steady rhythm.
Coach tips
- Keep your elbows tucked close to your sides instead of letting them swing forward.
- Avoid using your lower back or hips to swing the weight; if you have to rock, the bar is too heavy.
- Focus on squeezing your biceps and forearms at the top of each rep and lowering the bar a bit slower than you lifted it.
Train forearms smarter
One rep, one set. Hypro turns the Barbell Curl (Reverse Grip) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Barbell Curl (Reverse Grip) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much forearms you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Barbell Curl (Reverse Grip) fits right into proven hypertrophy and strength templates.
Related exercises
Behind the Back Wrist Curl
Arms (Forearms) · Cable
Cable Wrist Curl
Arms (Forearms) · Cable
Dumbbell Wrist Curl
Arms (Forearms) · Dumbbell
Dumbbell Wrist Extension
Arms (Forearm Extensors) · Dumbbell
Hammer Curl
Arms (Brachialis, Brachioradialis) · Dumbbell
Hammer Preacher Curl
Arms (Brachialis, Brachioradialis) · Dumbbell