Reverse Curl (Barbell)
The Barbell Reverse Curl is an isolation exercise performed with an overhand grip to specifically target the forearms and the brachialis muscle. This movement is essential for improving grip strength and adding thickness to the outer portion of the upper arms.
Because the forearm extensors and brachialis are smaller muscle groups prone to fatigue and overuse issues like tennis elbow, AI tracking is vital for managing volume. The app analyzes your RPE and recovery data (HRV and sleep) to ensure you are stimulating growth without overloading the wrist tendons. Additionally, the AI tracks grip-limiting factors in your pulling workouts to intelligently schedule this accessory lift when your forearms are freshest.
Form Cues
- Hold the barbell with an overhand (pronated) grip at shoulder width
- Pin your elbows firmly against your ribcage
- Keep your wrists neutral or slightly extended throughout the lift
- Squeeze the bar tightly to maximize forearm activation
- Lower the weight slowly under full control
- Don't let your elbows flare out to the sides
- Don't swing your hips to generate momentum
- Don't let your wrists curl underneath the bar at the top
- Don't lift your shoulders or shrug the weight upward
Common Mistakes
- Using excessive body sway to move the weight
- Allowing elbows to drift forward
- Gripping the bar too wide
- Bending the wrists excessively during the curl
- Cutting the range of motion short at the bottom
Muscles Worked
This exercise primarily targets the brachioradialis in the forearm and the brachialis, a muscle situated beneath the biceps. By using an overhand grip, the biceps brachii are placed at a mechanical disadvantage, forcing the forearms and outer arm muscles to perform the majority of the work.
Primary
Secondary
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