Reverse Curl
Muscles worked: Forearms (assisted by biceps).
How to do it
- Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso.
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Overhand grip, wrists straight
- Lighter than you think - forearms lead
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Hammer Curl - biceps, forearms
- Wrist Curl - forearms
- Farmer's Carry - forearms, traps
- Zottman Curl - biceps, forearms
Track the reverse curl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.