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Biceps · Intermediate

Reverse Curl

Reverse-grip curl for forearms and brachialis.

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Reverse Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Ez Bar

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand holding an EZ bar with a shoulder-width overhand grip, arms extended, and wrists neutral.
  2. 02Keep your elbows beside your ribs and brace your torso.
  3. 03Curl the bar upward without letting your wrists bend or your elbows drift forward.
  4. 04Pause when your forearms approach your upper arms while your shoulders remain relaxed.
  5. 05Lower the bar slowly to full elbow extension.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Reverse CurlComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps Curl

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