Blok SessionsLog in

Eccentric reverse curls

3 sets of 8-15 palm-down curls, lowering over 5 s, 90 s rest. Thumbs over the bar.

Slot
Strength
Focus
Stability
Time
8 min
Intensity
Moderate
Injury risk
Moderate
Intervals
3 rounds, 1:30 rest
Equipment
Barbell, Dumbbell

How to do it

A reverse curl is a biceps curl with your palms facing down, which shifts the work to the brachialis and the wrist extensors, the muscles behind climber's elbow. Hold a light barbell (or two dumbbells) at your thighs, palms down, thumbs over the bar next to your index fingers. Curl it to your chest, then lower over at least 5 seconds with your wrists straight. 8-15 reps, 3 sets, 90 seconds rest. More than 15 clean reps means add weight; fewer than 8 means take some off. Every other day at most, and skip it if the front of your elbow stays sore for more than three days.

Who it’s for

Climbers who want to look after their elbows, especially if the outside or front of the elbow has grumbled after hard pulling. Most climbers train these muscles only by pulling up, so a slow palm-down lowering adds something the wall doesn’t.

Common mistakes

  • Dropping the bar. The slow lowering is the exercise. If the bar speeds up near the bottom, it’s too heavy.
  • Letting the wrists bend. Keep them straight the whole way. Bent wrists shift the load away from where you want it.
  • Swinging the weight up. No leaning back and no hip drive. A clean lift sets up a clean lowering.
  • Doing them right before a hard climbing day. You’re working the tendons climbing loads most. Leave room between these and your hardest sessions.

How to progress

Let the rep range tell you when to add weight, and add it in small steps so the lowering stays slow. If you’re using them for a sore elbow rather than prevention, get a physio’s opinion before loading up.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Power Endurance Keep your power through one hard move after another.
  • Endurance Climb longer before you pump out, by moving efficiently.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.
  • Deload Train less, let your fingers recover, keep moving.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.