Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Forearms

Reverse Curl

BarbellIsolationEasy to learn
Front
Back
Primary Secondary

Works

Forearms

Also biceps

You need

EZ bar

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Overhand grip
  2. 2Wrists straight
  3. 3Elbows at your sides

Most common mistake

Wrists bending back under the load.

Watch a demo

Good for

  • Top 10 for forearms

Compare with

vs Hammer Curlvs Zottman Curlvs Towel Hang
B
For forearms
#6 of 11
See the full list →
Research
63
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
Target tensionStrong
Loaded stretchFair
ProgressionStrong
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SWrist CurlDumbbell
  • AReverse Wrist CurlDumbbell
  • BZottman CurlDumbbell

Takes

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280