Forearm Reverse Curl Exercise

The forearm reverse curl is a strength-training exercise that targets the muscles in your forearms. This exercise can be done with a barbell, dumbbells or a resistance band, and can be performed by individuals of all fitness levels.

Here’s how to perform a forearm reverse curl:

  1. Start by standing with your feet shoulder-width apart, and hold a barbell or dumbbells in your hands with an overhand grip (palms facing down) and your hands shoulder-width apart. If using a resistance band, step on the band with both feet and hold the handles with an overhand grip.
  2. Keep your elbows close to your body and your arms extended, and allow the weight or resistance band to hang at arm’s length in front of you. This is your starting position.
  3. Keeping your elbows stationary, exhale and curl the weight or resistance band upwards towards your shoulders by contracting your forearm muscles.
  4. Hold the contraction for a moment, then inhale and slowly lower the weight or resistance band back down to the starting position.
  5. Repeat for the desired number of repetitions.


  • Start with a light weight or resistance band, and gradually increase the weight or resistance as you get stronger.
  • Keep your wrists in a neutral position throughout the movement.
  • Avoid using momentum to curl the weight or resistance band upwards. The movement should be slow and controlled.
  • You can also perform this exercise one arm at a time for a greater challenge.

The forearm reverse curl is an effective exercise for building strength and size in your forearm muscles. Incorporate this exercise into your workout routine to improve your grip strength and overall forearm strength.