bicepsbarbell
barbell reverse curl
barbell reverse curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
Step 2. Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps.
Step 3. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
Step 4. Hold the contracted position for a brief pause as you squeeze your biceps.
Step 5. Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.