Reverse Curl (Barbell)
Complete guide to Reverse Curl (Barbell). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head, Brachioradialis. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Reverse Curl (Barbell)
Add the appropriate amount of weight and grab the bar with an overhand grip, hands shoulder-width apart.
Stand tall with your feet shoulder-width apart and arms hanging straight down.
Retract your shoulder blades, engage your abs, and take a breath.
Curl the bar up toward your shoulders, squeezing your forearms at the top and exhale. Keep your upper arms stationary.
Slowly lower the bar back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |