Arms · Barbell
Barbell Reverse Curl
How to do the barbell reverse curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Hold a barbell with an overhand grip (palms facing down), hands shoulder-width apart. Curl the bar toward your chest, keeping your elbows close to your body. Slowly lower the bar back to the starting position, focusing on your forearms and biceps
- 1Grasp the bar with a pronated grip and curl by bending your elbows, feeling your brachialis and forearms working
- 2Keep your elbows tucked at your sides and wrists neutral throughout
- 3Pause briefly at the top and lower under control to feel the eccentric load
Common mistakes
- Don't swing the bar or use your shoulders to initiate the movement
- Avoid bending your wrists or letting them drop as you curl
- Don't lock your elbows at the bottom or lean back to complete the rep
Muscles worked
The barbell reverse curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Barbell Reverse Curl strength standards
See how your barbell reverse curl ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM42.5 lb
Silvere1RM75 lb
Golde1RM112.5 lb
Platinume1RM155 lb
Diamonde1RM180 lb
Champione1RM200 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the barbell reverse curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed April 2026.