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Reverse Grip Barbell Curls

The Reverse Grip Barbell Curls is a beginner barbell exercise that works the Arms. Follow the steps below.

Target musclesArms
EquipmentBarbell
LevelBeginner

How to do the Reverse Grip Barbell Curls

  1. Hold the barbell with an overhand grip (palms facing down) approximately shoulder-width apart.
  2. Ensure your back is straight, shoulders slightly pulled back, and arms fully extended.
  3. Curl the barbell upwards towards your chest in a controlled motion, keeping your elbows close to your body.
  4. The motion should be smooth without any swinging or momentum use.
  5. Once the barbell is at chest level, pause briefly to maximize contraction in the biceps and forearms.
  6. Slowly lower the barbell back to the starting position with a controlled movement, fully extending your arms.

Recommended sets & reps

SetRepsRest
Set 112 reps30s rest
Set 210 reps30s rest
Set 38 reps30s rest
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Instructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.