Barbell Reverse Curl
- Zielmuskel
- Brachioradialis
- Synergistenmuskeln
- Biceps Brachii, Brachialis
- Equipment
- Barbell
- Körperregion
- Forearms
- Typ
- Strength
The barbell reverse curl is a forearm and arm strength exercise that primarily targets the brachioradialis, with the biceps brachii and brachialis assisting. Using an overhand (pronated) grip instead of the usual underhand grip shifts the work toward the forearms, building grip strength and thicker-looking arms.
Barbell Reverse Curl: So führst du sie aus
- 1Stand tall holding a barbell with an overhand (pronated) grip, hands roughly shoulder-width apart and palms facing your thighs.
- 2Let the bar hang at arm's length against your upper thighs, with your elbows close to your sides and your wrists straight.
- 3Brace your core and keep your upper arms still as you curl the bar upward by bending only at the elbows.
- 4Continue lifting until your forearms approach parallel with the floor or the bar reaches chest height, keeping your knuckles pointing up throughout.
- 5Pause briefly at the top and squeeze your forearms without swinging or leaning back.
- 6Lower the bar under control along the same path until your arms are fully extended again.
- 7Complete your reps, then set the barbell down safely with a straight back.
Technik-Tipps
- Use a lighter weight than your standard curl — the pronated grip is mechanically weaker, so ego-loading just turns the lift into a swing.
- Keep your wrists firm and neutral; let your knuckles lead the movement to maximize tension on the brachioradialis.
- Pin your elbows to your sides so the upper arms stay fixed and the elbow joint does all the work.
- Lower the bar slowly through a 2–3 second eccentric to build the forearms and grip more effectively.
Häufige Fehler
- Swinging the torso or using momentum to heave the bar up, which shifts work off the brachioradialis and strains the lower back.
- Letting the wrists bend or roll under the load, which stresses the wrist joint and bleeds tension from the forearms.
- Loading the bar too heavy, forcing the elbows to drift forward and recruiting the shoulders instead of the target muscles.
- Cutting the range of motion short and never fully extending the arms at the bottom, which reduces the training effect.
Häufig gestellte Fragen
What muscles does the barbell reverse curl work?
It primarily works the brachioradialis in the forearm, with the biceps brachii and brachialis assisting. The overhand grip emphasizes the forearms more than a standard curl does.
What is the difference between a reverse curl and a regular curl?
A regular barbell curl uses an underhand (supinated) grip and targets the biceps, while a reverse curl uses an overhand (pronated) grip that shifts the load onto the brachioradialis and brachialis, training the forearms and grip more.
Why can I lift less on the reverse curl?
The pronated grip puts the biceps in a weaker pulling position and leans more on the brachioradialis and brachialis, so most lifters use noticeably lighter weight than on a standard curl.
How wide should my grip be?
About shoulder-width is standard and keeps the wrists comfortable. You can go slightly narrower or wider to find a position that lets you keep your wrists straight under load.
How many sets and reps should I do?
For forearm and arm development, 3–4 sets of 10–15 reps with a controlled tempo works well, since the brachioradialis responds to moderate reps and steady tension.
