Reverse Barbell Curl
- Primary musclesBiceps
- EquipmentBarbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Reverse Barbell Curl".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsStand tall holding a barbell with an overhand grip, hands about shoulder-width apart, arms hanging straight.
Pin your elbows against your sides and keep your shoulders still. This is your start position.
Exhale and curl the bar up using only your forearms and biceps until it reaches shoulder level.
Squeeze for a second at the top.
Inhale and lower the bar slowly back to the start.
Repeat for the planned reps.
If your wrists bend backward under load, lighten the bar. The overhand grip makes your forearms work harder than a regular curl.
An EZ bar or a low cable bar is a gentler option on the wrists.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.