The Overhand Arm Bending Surprise

Trail Log · Movement Breakdown

Here's a fun twist on the standard barbell curl — instead of using the usual underhand grip with your palms facing up, you flip your hands over so your palms face down. It's called the reverse barbell curl, and it's about to teach your biceps and forearms a lesson in cooperation that they didn't see coming.

You stand upright holding a barbell at shoulder width with an overhand grip, elbows tight against your sides. The palms-down grip shifts a significant portion of the work from your biceps to your brachialis and forearm muscles, which means this exercise is simultaneously a curl and a forearm workout. It's two exercises in one, which is either efficient or cruel depending on your perspective.

Keeping your upper arms completely still — they're not invited to this movement; only the forearms are allowed to participate — you curl the bar upward until your biceps are fully contracted and the bar reaches shoulder height. Hold that contracted position for a second and really squeeze, feeling the burn in places you don't normally associate with curling. Then slowly lower the bar back to the starting position, resisting the descent instead of just letting gravity do its thing.

The reverse curl builds forearm strength and brachialis development that regular curls completely miss, giving your arms a more complete, balanced look. It's also one of those exercises that humbles people who think they have strong arms, because the overhand grip is significantly weaker than the underhand grip. Leave your ego at the door and use a lighter weight than you'd use for regular curls — your joints will thank you.