Reverse Barbell Curl
The Reverse Barbell Curl is a beginner barbell exercise that works the Biceps. Follow the steps below.
Target musclesBiceps
EquipmentBarbell
LevelBeginner
How to do the Reverse Barbell Curl
- Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso.
- The palm of your hands should be facing down (pronated grip).
- This will be your starting position.While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out.
- Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a second as you squeeze the muscle.Slowly begin to bring the bar back to starting position as your breathe in.Repeat for the recommended amount of repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.