Reverse Curl
ForearmsBarbellIntermediate
A forearm and brachialis builder that also makes regular curls feel stronger.
Muscle worked
Forearms, Brachialis
Equipment
Barbell, Dumbbells
Difficulty
Intermediate
Time per set
30-60s
How to perform
Step by step, every rep
01
Use palms-down grip
Hold bar or dumbbells with knuckles facing forward.
02
Pin elbows
Keep upper arms close to your sides.
03
Curl up
Lift without letting wrists bend backward.
04
Lower slowly
Control the weight down to full elbow extension.
Common mistakes
Avoid these
✕
Wrists bending back
Wrist joints take stress and forearm tension drops. Fix: Keep knuckles in line with forearms.
✕
Too much load
Range collapses quickly. Fix: Use lighter weight than normal curls.
✕
Swinging
Forearms miss the point. Fix: Pause at the top.
Progressions
Scale it up or down
Make it easier
- Cable reverse curl
- EZ-bar reverse curl
- Hammer curl
Make it harder
- Slow eccentric reverse curl
- Fat-grip reverse curl
- Reverse curl plus wrist hold
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
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