Reverse Grip Barbell Curl.

Make every rep count.

1. 01

   Load the barbell and stand tall with your feet about hip-width apart.

2. 02

   Grab the bar overhand (palms down) at roughly shoulder-width. Let it hang with your arms straight—keep the bar slightly in front of your thighs, not resting against your body.

3. 03

   Brace your core, keep your chest up and eyes forward.

4. 04

   Without swinging, curl the bar up by bending at the elbows. Keep your elbows pinned to your sides and your wrists neutral (don’t let them bend back).

5. 05

   As you reach the top, keep it smooth—don’t pause or jerk.

6. 06

   Lower under control back to full elbow extension.

7. 07

   Repeat for your target reps, maintaining strict form throughout.