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Forearm · Bar

Reverse curl — Bar

Muscles requiredForearm extensors · Forearm flexors · Biceps long head

Description

Elbow flexion in pronated grip to strengthen the forearm and brachioradialis.

01 · Setup

Set up the movement

  • Elbows close to the torso and shoulders low.
  • Neutral wrists, firm grip.
  • Stable torso without momentum.
02 · Execution

Perform the rep

  1. Curl the load up while keeping your elbows fixed.
  2. Contract at the top without lifting your shoulders.
  3. Slowly go down to the elbow stretch.
Technique cue

Elbows fixed and wrists aligned.

Common mistakes
  • swinging the torso
  • elbows moving forward
  • broken wrists
  • uncontrolled lowering
Safety notes

Risks of poor execution

  • Poor alignment can overload the wrists and elbows.

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Same muscle group

Other exercises for forearms.

Forearms

Reverse curl — EZ bar

↗Forearms

Curl pronation wrists — Bar

↗Forearms

Curl pronation wrists — Halteres

↗

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