ShapeVision
Download
French
  1. Home
  2. Exercises
  3. Inverted Curl — Bar

Biceps · Bar

Inverted Curl — Bar

Muscles requiredForearm extensors · Brachialis · Biceps short head

Description

Pronated curl to accentuate brachial and forearm work.

01 · Setup

Set up the movement

  • Open chest, low shoulders.
  • Firm overhand grip, wrists aligned.
  • Stable elbows as close as possible to the torso.
02 · Execution

Perform the rep

  1. Climb without letting your elbows drift.
  2. Contract at the top with neutral wrists.
  3. Come back down under control to the stretch.
Technique cue

Neutral wrists and fixed elbows.

Common mistakes
  • grip too wide
  • broken wrists
  • tempo too abrupt
  • shortened range of motion
Safety notes

Risks of poor execution

  • Poorly controlled pronation can overload the wrists and elbows.

In ShapeVision

Save your sets on this variant.

Add exercise

Choose this variant from the app library or replace an exercise in your program.

Save each set

Enter the load and repetitions made during the session.

Check your progress

Finds the historical, load, volume and estimated 1RM of this variant.

Same muscle group

Other exercises for biceps.

Biceps

Curl concentration — Halter

↗Biceps

Curl inclined — Halter

↗Biceps

Curl inclined — Pulley

↗

In the app

Follow this exercise in your sessions.

Record your shows, rehearsals and loads in ShapeVision.

Download on the App Store