Reverse-grip barbell curl

With a pronated grip the biceps loses mechanical advantage and the work moves to the brachioradialis and the forearm extensors. It is the exercise that thickens the forearm above the elbow the most.

• Isolation
• Barbell
• Beginner

How to do it

• Pronated grip at shoulder width
• Firm wrists, in line with the forearm
• Curl without letting the elbows leave your sides
• Considerably less load than a normal curl

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Using your supinated-curl load and compensating with the hips
• Letting the wrist drop
• Swinging the bar to get it started

Muscles worked

Primary

• Forearm

Secondary

• Biceps

Alternatives

• Reverse-Grip Preacher Curl
• Reverse Dumbbell Curl
• Hammer Curl