How to do it
- Hold a bar with an overhand grip at shoulder width, arms straight.
- Curl the bar up with the elbows tight to your sides.
- Lower under control to full extension.
Cues that matter
- Expect to use far less weight than a normal curl — that is normal.
- Keep the wrists from collapsing backwards.
Common mistakes
- Loading it like a standard curl and losing all wrist position.
- Letting the elbows drift out.
Muscles worked
Primary
- Biceps
- Brachialis
Also works
- Forearm extensors
- Brachioradialis
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Reverse Curl in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the biceps with different equipment — for a day the barbell is taken, or a gym that does not have one.