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Reverse Barbell Curl

Primary target: Forearm Flexors (前臂屈肌群)

Exercise Details

Equipment

Straight bar/EZ bar

Sets & Reps

3-4 sets × 10-12 reps · rest 90 s

How to do it

Palms down on the bar; elbows fixed at the sides; the forearm flexors drive the curl until the forearms are near vertical; 1-second squeeze; 3-second descent.

Common mistakes

Cocking the wrists up (keep them neutral), swinging the low back, elbows drifting out

Muscles Worked

Other Exercises for the Same Muscle

Farmer's Walk · Wrist Curl · Towel Hang