- EquipmentBarbell
- PatternIsolation
- Reps10 to 20 reps
- Joint loadNone flagged
Stand tall holding a barbell with an overhand grip about shoulder width apart, arms straight.
First cueKeep the wrists straight.
How to do the Reverse Curl
Set up. Stand tall holding a barbell with an overhand grip about shoulder width apart, arms straight.
- Curl the bar up, keeping the palms facing down.
- Stop near the shoulders.
- Lower under control.
Form cues
- Keep the wrists straight.
- Keep the elbows at your sides.
- Use less weight than a normal curl.
Common mistakes
- Letting the wrists bend back.
- Swinging the bar.
Muscles worked
Main target: Forearms. The forearm holds the muscles that bend and straighten the wrist and close the hand. Grip is forearm work: carries, hangs and heavy pulls all train it.
On the way: Biceps.
What to pair it with
Movements that round out a workout with the Reverse Curl, from the same catalog the StatBlockFit app logs.
- Barbell Row Same pull session: it trains the upper back.
- Pull-Up Same pull session: it trains the lats.
A complete workout around it
4 movements, the Reverse Curl first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Reverse Curl 3 × 10 to 20 reps
- Barbell Row 3 × 5 to 12 reps
- Pull-Up 3 × 3 to 15 reps
- Sumo Deadlift 3 × 1 to 8 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Wrist Curl
Dumbbell
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Barbell Curl.
Other variations of the Barbell Curl: EZ-Bar Curl, Dumbbell Curl, Preacher Curl and Cable Curl.
Do before it: Wrist Mobilisation (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Reverse Curl is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Reverse Curl?
Set up: Stand tall holding a barbell with an overhand grip about shoulder width apart, arms straight. Steps: 1. Curl the bar up, keeping the palms facing down. 2. Stop near the shoulders. 3. Lower under control. Form cues: Keep the wrists straight. Keep the elbows at your sides. Use less weight than a normal curl. Common mistakes: Letting the wrists bend back. Swinging the bar.
What muscles does the Reverse Curl work?
It trains the forearms as its main target and works the biceps on the way.
What can I do instead of the Reverse Curl?
At home: Wrist Curl. Each trains the same main muscle.
What should I pair the Reverse Curl with?
Good partners in the same workout are Barbell Row and Pull-Up.
How heavy should the Reverse Curl be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.