GymPlan AIReverse Barbell Curl
Reverse Barbell Curl is a beginner isolation barbell exercise that mainly works your biceps, with help from your forearms.
How to do the reverse barbell curl
- Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Track your reverse barbell curl with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialReverse Barbell Curl alternatives
Exercises that train the same main muscle, including options with other equipment.
Barbell CurlBarbell · Beginner
Dumbbell CurlDumbbell · Beginner
Preacher CurlMachine · Beginner
Cable CurlCable · Beginner
Reverse Plate CurlsOther · Beginner
Hammer CurlDumbbell · BeginnerFAQ
What muscles does the reverse barbell curl work?
It mainly works your biceps; your forearms assist.
How many sets and reps of reverse barbell curl should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the reverse barbell curl good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.