SahiKasratसही कसरत
हिंदी

Barbell Reverse Curl

  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience

Curling a bar with your palms facing down. Use less weight than a normal barbell curl — this is hard on your forearms.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Stand tall. Grip the bar at shoulder width, palms facing down, arms straight.
  2. Keep your elbows tucked against your sides.
  3. Curl the bar up towards your shoulders, keeping your wrists straight.
  4. Lower slowly.

Breathing: Breathe out as you lift, breathe in as you lower.

How much to start with: 2–3 sets × 8–12 reps, starting with an empty bar

❌ Common mistakes

  • Leaning back to jerk the bar up.
  • Letting your wrists bend down.
  • Letting your elbows drift forward.

⚠️ Safety

  • If your wrists or elbows hurt, use less weight or stop. An EZ (bent) bar is easier on the wrists.

Muscles worked

Main: Forearms

Also works: Biceps

Easier versionCable Reverse Curl

More ways to train Forearms

Towel Wring Twisting a rolled-up towel with both hands, the way you wring out wet clothes. The simplest home way to build a strong grip.
  • 🧴 Household items
  • At home
  • Beginner
 Water Bottle Wrist Curl Resting your forearm on your thigh and lifting a filled bottle by bending only your wrist. Works the inner side of your forearm.
  • 🧴 Household items
  • At home
  • Beginner
 Bucket Carry Walking tall with a bucket of water in each hand. It strengthens your grip, shoulders and stomach all at once.
  • 🧴 Household items
  • At home
  • Beginner
 Dumbbell Wrist Curl Bending your wrist with a light dumbbell, forearm resting on a bench or your thigh. Use this once bottle curls feel easy.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Dumbbell Farmer's Carry Walking tall with a heavy dumbbell in each hand. Just like the bucket carry, but easier to add weight.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner