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Biceps

Reverse Barbell Curl

Reverse Barbell Curl (Start)Reverse Barbell Curl (End)
LevelBeginnerEquipmentBarbellMechanicIsolationForcePull

A barbell curl with an overhand grip that emphasizes the forearms and the brachialis alongside the biceps.

Strength
Primary musclesBiceps
Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %
Effort during a set4.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand tall holding a barbell with an overhand grip, hands shoulder-width apart.
  2. 2Let the bar hang in front of your thighs with your elbows by your sides.

How to perform

  1. 1Curl the bar up by bending your elbows, keeping your wrists straight.
  2. 2Stop when the bar is near your chest.
  3. 3Squeeze briefly at the top.
  4. 4Lower the bar slowly to the start.
  5. 5Repeat without swinging.

Alternatives

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More with Barbell

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Stretches for Biceps

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