Strength Training · Bodybuilding
Straight-Bar Reverse Curl
The straight-bar reverse curl is a palms-down curl that trains your forearms and upper arms while challenging your grip.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Grasp the bar with a shoulder-width, palms-down grip, wrapping your thumbs around it.
- Stand with your feet hip-width apart, holding the bar in front of your thighs.
- Position your upper arms beside your torso.
- Bend your elbows to curl the bar toward your shoulders as far as you can without moving your upper arms.
- Lower the bar back to your thighs until your elbows are nearly straight.
Form cues
- Keep your knuckles aligned with your forearms
- Keep your ribs stacked over your hips
- Exhale as you curl
Common mistakes
- Swinging the bar upwardReduce the weight until you can lift without driving through your hips or knees.
- Pushing elbows forwardEnd the upward movement before your elbows drift away from your sides.
- Letting the bar dropTake about two seconds to lower each repetition.
Safety
The fixed palms-down grip can irritate your wrists or elbows if the load exceeds what you can control. Grip fatigue can also cause the bar to slip.
- Start lighter than you would for a palms-up curl.
- Secure plates with collars if you use a plate-loaded bar.
- End the set before your fingers begin losing their hold.
- Stop if you feel sharp wrist or elbow pain.
If the straight-bar grip remains uncomfortable despite adjusting your hand spacing, try an angled-bar reverse curl or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Short Straight Bar
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform about two more clean repetitions.