The reverse barbell curl is a variation of the traditional biceps curl, distinguished by its use of an overhand (pronated) grip. This simple modification, where the palms face away from the body, fundamentally alters the biomechanics of the movement compared to a standard curl. By changing the forearm’s position, the exercise shifts the mechanical advantage, engaging muscle groups that receive less stimulation than during the common underhand curl.
Targeted Musculature
The primary muscles engaged are the brachialis and the brachioradialis. The pronated grip places the biceps brachii at a mechanical disadvantage, reducing its efficiency as an elbow flexor. This forces the powerful brachialis muscle, which lies beneath the biceps, to become the dominant elbow flexor.
The brachialis is a pure elbow flexor, and its development contributes significantly to overall arm thickness. The brachioradialis, a long muscle running from the upper arm down to the forearm, is heavily recruited due to the overhand grip. This muscle acts powerfully to flex the elbow when the forearm is in a pronated or neutral position.
The forearm extensor group, responsible for extending the wrist and fingers, is also intensely activated to maintain a straight, neutral wrist position against the force of the bar. The engagement of the brachioradialis and the forearm extensors is what makes the reverse curl an exceptional exercise for developing forearm mass and strength. While the biceps brachii still contributes to elbow flexion, its role is secondary to the brachialis and brachioradialis.
Execution and Form Checklist
To perform the reverse barbell curl effectively, hold a straight barbell with an overhand, pronated grip, keeping the hands roughly shoulder-width apart. Establish a stable posture with the feet hip-width apart and the core braced to prevent unwanted torso movement. The elbows should be tucked close to the sides, acting as a fixed hinge point throughout the lift.
Initiate the lift by bending only at the elbows, curling the bar upward toward the shoulders while keeping the upper arms stationary. Avoid using momentum or swinging the torso, as this reduces the tension on the target muscles and shifts the work to the lower back and shoulders. The movement should be slow and controlled, especially during the eccentric (lowering) phase of the lift.
A common form error is excessive wrist movement, such as allowing the wrists to flex backward or drop forward. Maintain a neutral wrist position, keeping the knuckles aligned with the forearms, to ensure tension remains focused on the brachioradialis and forearm extensors. Lower the bar over a count of two or three seconds to maximize time under tension before fully extending the elbows.
Functional Purpose of Grip Variation
The pronated grip in the reverse curl serves a specific functional purpose in strength training. Standard curls heavily train the forearm flexors, which are responsible for closing the hand and flexing the wrist. Reverse curls counteract this imbalance by directly targeting and strengthening the forearm extensor muscles.
Strengthening the extensors helps to stabilize the wrist joint and contributes to overall forearm symmetry and resilience. This balance is particularly beneficial for improving grip strength and endurance, which can enhance performance in other lifts like deadlifts, rows, and chin-ups. Furthermore, the targeted development of the brachialis contributes to a thicker, wider appearance of the arm when viewed from the front or side.
By focusing on these often-neglected muscles, the reverse curl helps build a more structurally sound and injury-resistant elbow and forearm complex. The exercise is a strategic addition to a routine, ensuring that all primary elbow flexors and forearm musculature are adequately trained for both aesthetic and performance benefits.