▸ Arms
Reverse Barbell Curl
BicepsBarbell
beginner · isolation · strength
Also works: Forearms
A biceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
02
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
03
Slowly begin to bring the bar back to starting position as your breathe in.
04
Repeat for the recommended amount of repetitions.