Barbell Standing Reverse Grip Curl
- Zielmuskel
- Brachioradialis
- Synergistenmuskeln
- Biceps Brachii, Brachialis
- Equipment
- Barbell
- Körperregion
- Forearms
- Typ
- Strength
The barbell standing reverse grip curl is an arm exercise that targets the brachioradialis (the thick forearm muscle that runs from the elbow toward the wrist), with the brachialis and biceps brachii assisting. Taking the bar with a pronated (overhand) grip shifts the work onto the forearm and outer arm, making it a strong builder of grip and forearm thickness.
Barbell Standing Reverse Grip Curl: So führst du sie aus
- 1Stand tall with your feet shoulder-width apart and your knees slightly bent.
- 2Grip the barbell with a pronated (overhand) grip, palms facing down, hands about shoulder-width apart.
- 3Let the bar hang at arm's length against your thighs with your arms fully extended and elbows close to your sides.
- 4Brace your core and keep your wrists straight and locked, in line with your forearms.
- 5Curl the bar up toward your shoulders by bending only at the elbows, keeping your upper arms still.
- 6Squeeze the brachioradialis and biceps at the top, with the backs of your hands facing up.
- 7Lower the bar under control back to the starting position until your arms are fully extended.
- 8Complete your reps, then set the bar down safely.
Technik-Tipps
- Keep your elbows pinned to your sides so the forearms and outer arm do the work instead of the front delts.
- Hold your wrists firm and neutral throughout — letting them flex or extend shifts load off the brachioradialis.
- Use a controlled tempo and a lighter load than a standard curl; the overhand grip is weaker, so ego-loading here just kills your form.
- Keep your torso upright and core braced to stop any backward lean or swing.
Häufige Fehler
- Swinging the bar up with body momentum, which removes tension from the forearms and strains the lower back.
- Letting the elbows drift forward, which turns the movement into a front-delt raise and shortens the curl.
- Loading too heavy for the pronated grip, forcing the wrists to bend and risking wrist and elbow strain.
- Cutting the range short and not fully extending the arms at the bottom, robbing the muscle of its full stretch.
Häufig gestellte Fragen
What muscles does the barbell reverse grip curl work?
It primarily targets the brachioradialis, the large muscle along the top of the forearm, with the brachialis and biceps brachii assisting. The overhand grip emphasizes the forearm and outer arm more than a standard curl.
How is a reverse grip curl different from a regular barbell curl?
The reverse grip uses a pronated (palms-down) grip instead of a supinated (palms-up) grip. This shifts emphasis from the biceps onto the brachioradialis and brachialis, building forearm thickness and grip strength.
Why can I lift less on the reverse grip curl?
The pronated grip puts the biceps in a weaker, less mechanically efficient position, so the forearm muscles take more of the load. Use a lighter weight than your standard curl and focus on clean form.
How many sets and reps should I do?
For forearm and arm hypertrophy, 3–4 sets of 10–15 reps with a controlled tempo works well. Keep the load moderate so your wrists stay straight and your elbows stay pinned.
