How to Reverse Biceps Curl

About the Reverse Biceps Curl

Despite being referred to as a reverse biceps curl, the pronation of the hands during the exercise actually reduces the role the biceps play to curl the barbell. Instead, the brachioradialis, a muscle which runs from the outer region of the forearm to the upper arm, is responsible for much of the arm flexion.

A pronated (overhand) grip on a straight barbell can be uncomfortable for some athletes, so many opt for the EZ overhand curl instead.

The upper arm and elbow should remain stationary during the curl, otherwise the lifter may begin to use the shoulders or a thrust of the hip to aid the movement which diminishes the force placed on the primary targets.

How to perform


  1. Load the barbell with the correct weight and place on the safety collars
  2. Grasp the bar with a shoulder width overhand grip
  3. Stand erect with upper arms and elbows stationary down by your sides


  1. Flex at the elbow to curl the weight upward by contracting the biceps. Upper arms and elbows should remain fixed to your sides
  2. After peak contraction, slowly reverse the movement back to the starting position
  3. Repeat for the desired number of repetitions

Other Arm Exercises