Reverse curls. This can be done with dumbbells, barbells, and EZ bars.

Reverse curls This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. But within this seemingly simple movement lies a world of variations, each targeting the muscle in a slightly different way. This step-by-step tutorial shows you how to perform reverse preacher curls with the optimal arm Learn how to the reverse barbell curl for massive forearms and biceps. 2 days ago · Reverse curls and hammer curls, while both targeting the arms, engage muscles with distinct emphasis due to differences in grip and wrist position. Secure a resistance band to a stable object and perform the curl with your arms extended. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. Jun 7, 2024 · Reverse curls are a variation of biceps curls that target the biceps and brachialis muscles. Learn the proper form, common mistakes, and different ways to perform reverse curls with dumbbells, barbells, cables, or machines. So, what’s the difference between the hammer curl and reverse curl? Hammer curls emphasize the biceps brachii and brachioradialis, while reverse curls focus on the brachioradialis and brachialis. Learn the right techniques and tips! Mar 22, 2024 · When it comes to building impressive biceps, two exercises stand out: reverse grip curls and hammer curls. Try regular Hammer curls and also pinwheel curls. Additionally, you may choose to perform this biceps exercise standing or seated. Dec 24, 2021 · Find out how to perform the resistance band reverse curl as well as what the pros and cons of the exercise are by reading our full guide. A prime benefit of reverse curls is the increase in muscular size and strength. Aug 26, 2025 · Build better arms with the Reverse Curl. Perform the reverse curl on an incline bench to increase the range of motion and target the upper biceps. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. The choice between the bicep curl and the reverse curl depends on your individual goals and training needs. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. Dec 23, 2021 · Learn how to do reverse grip cable bicep curls with the proper technique by reading our step-by-step exercise guide. The reverse curl is a variation of the standard biceps curl except, instead of gripping the weight with the palms up (underhand grip), your palms are facing down (overhead grip). Lift the dumbbells with palms in a pronated position keeping the elbows close Dec 29, 2021 · What's the difference between hammer curls and reverse curls? Read this detailed comparison to learn which exercise is best for you and your goals. Discover the secrets to mastering this essential move below, and keep reading for a step-by-step guide to doing it right. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Keep reading to learn how. This guide will walk you through the intricacies of how to do reverse curls properly, ensuring you get the most out of this powerful exercise. The Right Way to Reverse Curl Perfecting the reverse curl is a surefire way to level up Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. hammer curls, comparing their benefits, muscle activation, and optimal execution. Reverse Curl: Which builds stronger arms? Discover key differences, benefits, and the best choice for you! Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). This comprehensive guide will delve into the advantages, disadvantages, and proper execution of reverse grip bicep curls and regular bicep curls, helping you make an Apr 27, 2024 · Reverse curls, a variation of the classic bicep curl, target the brachialis and brachioradialis muscles in the forearm, complementing your bicep development. The cable provides a greater range of A reverse bicep curl is an exercise that activate your biceps and forearm muscles. And yes, you perform them in the pronated position (palms facing down); curls performed in the neutral position (plams facing one Jul 1, 2009 · Work out the bicep muscle with reverse curls. Definitely felt it in my upper arms, most likely due to a brachialis focus. Dec 29, 2021 · See our reverse curls vs regular curls comparison to learn about the differences between these two exercises and find out which is most effective. You Reverse curls are often overlooked but they're essential to forearm strength and grip. By pronating your hands during the curl, the emphasis shifts from the biceps to the brachialis and brachioradialis muscles. Learn how to do it with proper form with its variations. Mar 20, 2024 · This is a guide to reverse curls. Follow our step-by-step instructions and tips. Zottman Curls If you don’t have a barbell, but you do have dumbbells – Zottman Curls are a great alternative to Barbell Reverse Curls. Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. Jun 30, 2025 · How to Do Reverse Curls Barbell: An In-Depth Guide Understanding the Reverse Curl Exercise The reverse curl is a variation of the traditional curl exercise, where you lift the weight with your palms facing backwards. Today we're going over how to do a standing reverse curl. Jun 23, 2020 · Learn how to do reverse curls with a barbell, dumbbells, or cables to work your biceps and forearms at the same time. Also learn about the benefits of the exercise and the muscles it works. The inverted curl is a fantastic exercise for targeting the biceps, back, and core, but what if you don’t have access to the right equipment or want to diversify your routine? Incorporating alternative exercises as substitutes for traditional workouts like curls not only prevents boredom but also targets the muscles from different angles, leading to better strength development and muscle Aug 11, 2024 · Enhance your Arms workout with Dumbbell Reverse Curl! Target Biceps Brachii, Brachialis, Brachioradialis, and Forearm Muscles effectively. Unlike traditional bicep curls, reverse curls focus on the *brachioradialis*, a muscle that plays a crucial role in forearm supination and elbow flexion. Find out the benefits, variations, and common mistakes of this exercise. Use both exercises for complete biceps development. Oct 12, 2022 · Reverse Curl Alternatives If you’re unable to do reverse curls, for whatever reason, here are a few reverse curl alternatives. Would usually do the BC with dumbbells and RC with a bar. Both exercises target the brachialis and biceps brachii muscles, but they approach this goal from different angles. Learn about curls and weightlifting exercises in this workout video. Mar 24, 2024 · Reverse curls and Zottman curls are two effective bicep exercises that target different aspects of the muscle group. Jul 27, 2023 · The reverse curl takes a ton of the benefits of the regular curl and allows you to add another layer of specific results. Ultimately, the most effective May 24, 2025 · Which bicep curl builds stronger arms? Compare reverse curl vs. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. Sep 12, 2024 · Wrist Curl vs Reverse Wrist Curl: Which One Should You Do? The best exercise for you depends on your individual goals and needs. If you are following a body part split training program, include the dumbbell reverse curl on arm day. This complete guide includes several reverse curl variations. You hit different parts of the arm based on your hand position. These are the same muscles that are used when you do a standard bicep curl but in reverse motion. 0:00 Intro 0:07 Opposite Pressures 2:16 Lower Arm Aesthetics 3:12 Difficulty Implications 4:11 Conclusion Instagram: / outalpha Jan 5, 2025 · The dumbbell reverse curl is a compound exercise that primarily targets the brachialis, brachioradialis, and pronator teres muscles in the forearm. They are a highly effective way to target the forearm and bicep muscles. Mar 26, 2021 · The reverse curl switches things up in the grip department, which leads to some variety in your biceps workout, along with certain benefits you don’t normally see with regular curls. Keep reading for a closer look at each exercise and how to do them right. Apr 10, 2001 · “Reverse curls” can improve the look of the upper arm by enlarging the brachialis and pushing up on the bicep brachii, thus giving a fuller overall appearance. The reverse grip is particularly useful in forcing the forearms to become involved in some of the workload. We explain why and how to do them Dec 6, 2021 · Reverse curls are like a secret weapon to get bulky arms and biceps. It’s got some great applications and you can combine it with the regular kind of curls to bring a comprehensive approach to arm development. If you’re focused on improving wrist extension and reducing the risk of wrist injuries, reverse wrist curls are an excellent choice. They will allow you to lift heavier weight and improve arm strength. If you’re looking to improve your overall grip strength, wrist curls are a great starting point. Jun 9, 2017 · Reverse curls can be your secret weapon in your quest to build bigger arms and a bigger body. May 5, 2021 · What Are Reverse Curls? The reverse curl is a biceps curl variation that uses a different grip style than the standard curl. This can be done with dumbbells, barbells, and EZ bars. Also learn the mistakes to avoid. Dumbbell Reverse Curl - Exercise demonstration video and information for Olympic weightlifting - Stand with a dumbbell in each hand at arm’s length and the palms facing backward. Both exercises target the biceps, but they do so in unique ways. Reverse EZ Curl - Exercise demonstration video and information for Olympic weightlifting - Hold an EZ curl bar with a pronated grip and curl completely, keeping the elbows close to the sides, then return under control to full extension. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. This variation offers a more controlled and isolated Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. Reverse Curl emphasizes the forearm extensors and is particularly effective in building up the brachialis and brachioradialis muscles in order to make your arms look wider. In this comprehensive guide, we will delve into the nuances of reverse curls vs curls, exploring their benefits, mechanics, and how to incorporate them into your workout . The pronated curl, also known as reverse curl, follows the same movement pattern as the bicep curl to bring the weight to the shoulders, but uses a reversed grip so that the palms are facing Feb 14, 2025 · Bicep Curl vs. hammer curl benefits, form, and results in our detailed guide! May 07, 2025 - This article explores the technique of reverse curls, detailing their benefits for enhancing bicep strength and symmetry, as well as providing tips on proper form and variations to maximize results. Reverse curls aren’t just another arm exercise; they're a game-changer for enhancing grip strength and reducing elbow stress. Now with this I like to use the easy bar curl, which is the bar that has the zigzags. Today, we’re diving deep into the debate of reverse curl vs regular, exploring their nuances, benefits, and how to choose the right one for your goals Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. I bought some fat grips and am planning on adding reverse curls to my workouts 3x a week (although I'll probably do them 5x week) In terms of solely muscle growth / getting larger forearms what kind of set/rep The dumbbell reverse curl is a lower arm exercise that strengthens and builds the forearms and increases grip strength. Exercises like reverse wrist curls, reverse curls, farmer's walks, wrist roller exercises, and dead hangs all offer effective alternatives for balanced forearm development and grip strength. The reverse cable curl is great for building both the bicep and brachialis (upper arms) and the brachioradialis (lower arm) muscles. Apr 28, 2024 · A reverse curl is an upper body exercise that targets the arms, with a particular emphasis on the biceps and forearms. In this comprehensive guide, we’ ll delve into the nuances of reverse grip curls vs. Here's a detailed guide on how to do a reverse barbell curl with proper form! Sep 4, 2014 · Ab Reverse Curl is an abdominal exercise that strengthens the transverse abdominus, flattening your belly and strengthening your entire core. Mar 15, 2024 · The pursuit of building impressive biceps often leads to the age-old debate: reverse grip bicep curls vs regular. Reverse Curls What Is A Reverse Curl (Pronated Curl) Jump straight to the tutorial The pronated curl, also known as reverse curl, follows the same movement pattern as the bicep curl to bring the weight to the shoulders, but uses a reversed grip so that the palms are facing downwards. Building stronger forearms doesn’t have to rely on wrist curls alone. Aug 17, 2024 · Reverse curls, a staple exercise in the world of arm training, have gained immense popularity due to their effectiveness in targeting specific muscle groups. It is excellent for building the bicep and brachialis muscles (upper arms) and stimulating the brachioradialis muscle (lower arm). This exercise targets the biceps from a different angle, which can be beneficial for building strength and size. The major form of reverse curls is, that the palm should face in the downward position. Apr 12, 2023 · The main point of distinction between the reverse curl and the hammer curl relate to the hands. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. Understanding the distinctions between these exercises can help you craft a tailored workout regimen for maximum bicep development. Brachioradialis gets hit nicely too. Reverse Curl Exercise Tutorial | Fast Track Forearm Growth With One Exercise Buff Dudes Workouts 553K subscribers Subscribe Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. In this comprehensive guide, we’ll delve into the intricacies of reverse curls vs regular curls, helping you determine which exercise is best suited for your fitness goals. Nov 10, 2025 · Are you bored with traditional bicep curls? Our guide explains how to perform reverse curls and why they should remain a staple in your workouts. Aug 24, 2024 · The quest for sculpted biceps is a universal one, and the humble bicep curl reigns supreme as the go-to exercise. Oct 9, 2021 · Reverse curls differ from traditional curls in that they target the brachioradialis muscle, located on the thumb side of the forearm. Here's how to do the exercise, who should add them to workouts, and more. Learn how this move can target your forearms for more balanced arm development. Attach a cable attachment to the low pulley of a cable machine and perform the curl in a standing position. Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. Here’s how to do it with an easy step-by-step tutorial using just your body weight and a mat: 1) Start in a Tall Kneeling Position: Kneel on a soft surface or yoga mat with your knees hip-width apart. Jul 25, 2024 · What To Know Grip the barbell with a neutral grip (palms facing each other) for a greater emphasis on the brachialis muscle. How to work reverse curls into your routine (3:08) Because the reverse curl is more of a finesse exercise, it's best used at the end of your arm workout to get an extra pump on your forearms. Includes a full tutorial and training tips. Sep 27, 2024 · The quest for sculpted arms is a common goal in the fitness world, and two exercises often top the list. What many do not know is that reverse curls may be the key to gains. Both exercises target the biceps, but they do so in slightly different ways. Dec 10, 2022 · Reverse curl is a popular exercise to build muscles. By gripping the barbell or dumbbells with a pronated (overhand) grip, the brachioradialis is engaged to a greater extent, making reverse curls an excellent exercise for forearm development. Jun 20, 2025 · We’ve all heard of the concentration and hammer curl, but what about the Reverse Biceps Curl? Although often overlooked, the reverse curl is fantastic for the arms. The reverse curl, also known as the wrist curl, involves flexing the wrist while holding a weight, pulling it up towards the forearm. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. Dec 23, 2021 · Find out how to perform incline reverse curls with dumbbells by reading our exercise guide. Sep 4, 2024 · Reverse bicep curls can be your secret weapon in your quest to build bigger arms. Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Dec 23, 2021 · Find out how to perform a reverse dumbbell curl in a standing position by reading our easy-to-follow training guide and list of pros and cons. Both exercises have their merits, but understanding their differences is crucial for optimizing your bicep workouts. Keep your toes pointed straight back or tucked under Jun 19, 2022 · Reverse bicep curls target the muscles on the back of your upper arm. Dec 28, 2021 · Learn all about reverse lunge curls by reading our step-by-step training tutorial and accompanying exercise guide. Apr 26, 2023 · Maximizing biceps development requires more than biceps curls. Jun 30, 2025 · Understanding Reverse Barbell Curls: A Comprehensive Guide Reverse barbell curls are a variation of traditional bicep curls that target a specific set of muscles in the upper arm. Unlike traditional bicep curls, which involve flexing the elbow while keeping the palm facing upwards, the reverse curl focuses on extending the wrist while keeping the palm facing downwards. One being pronated and the other being a neutral grip. Unlike conventional curls, which primarily engage the biceps, reverse curls focus on the muscles on the back of the upper arm, known as the brachialis and Jul 23, 2024 · Reverse bicep curls can be your secret weapon in your quest to build bigger arms. Hold a pair of dumbbells or EZ-curl bar with a pronated grip (palms facing away from your body and toward the floor). Using a thumbless grip will prevent the bar from resting on your thumb and force your brachioradialis to work even harder. Sep 11, 2024 · The reverse curl, also known as the hammer curl, is a fantastic exercise that targets the brachialis and brachioradialis muscles, which are responsible for forearm strength and grip power. Read the article to understand how to correctly perform reverse curls and achieve the results you're looking for. The Dumbbell Reverse Curl starts with a dumbbell in each hand, with feet shoulder-width apart and hands by the sides. Gradually increase the weight or repetitions, or try variations such as the hammer reverse curl or incline reverse curl. Mar 15, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: reverse curls and regular curls. Hammer curls is my vote. By incorporating reverse curls into your workout, you can add variety to your arm training and see significant improvements in your upper body strength. Understanding the muscle mechanics behind reverse curls is essential for maximizing their effectiveness. You may do reverse curls using free weights, resistance bands, or even a cable machine. Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. Includes alternatives. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Learn the techniques! Jan 3, 2025 · Overview Reverse curls, also known as hammer curls, are a fantastic exercise for targeting your brachialis and brachioradialis muscles, which are essential for forearm strength and grip power. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Is it best to do reverse curls thumbless to activate and grow forearms? I've been working out for 6-7 months now and noticed my forearms are still really skinny and have barely grown. Perform reverse curls by standing with your feet shoulder-width apart. The forearms are in the reverse position Mar 20, 2024 · In the realm of bicep training, two exercises stand tall: hammer curls and reverse curls. Aug 9, 2024 · In a reverse curl, muscles are similar to those in a regular curl, but the choice between dumbbells or a barbell depends on several factors. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist Dec 25, 2021 · The reverse preacher curl is really good exercise for building your biceps muscles, brachialis, and brachioradialis. May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. Jul 21, 2023 · Learn how to perform reverse curls, a bicep curl variation with a pronated grip that targets more muscles and improves grip strength. While you’ll need to lift less weight than you would during a traditional seated preacher curl, the reverse grip preacher curl is a fantastic movement for developing thick forearms. Find out the benefits, equipment needed, and common mistakes to avoid when doing reverse curls. Find out the muscles worked, benefits, tips, and variations of this exercise. If you absolutely feel the need to do them, use whatever equipment you’re most comfortable with. Learn how to do the perfect reverse curl. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Bicep isolation work is particularly helpful for those looking to achieve aesthetics and building a balanced physique. Jul 21, 2024 · Reverse curls, an often overlooked exercise variation, offer a unique approach to targeting muscles in the upper body. Dec 11, 2023 · Discover the muscles targeted by reverse curls, the benefits they offer, proper form, common mistakes to avoid, variations to try, and how to incorporate them into your workout routine. Jul 24, 2024 · Want to build bigger, stronger arms? Learn the difference between bicep curls, hammer curls, & reverse curls and choose the right one for you. Oct 24, 2024 · Reverse curls are a solid variation of conventional bicep curls to work your biceps, with an emphasis on your brachioradialis (front forearm). For this reason, it’s effective to use the reverse biceps curl after developing a foundation with traditional movements. Nov 15, 2021 · A reverse barbell curl is a great exercise for building huge and strong biceps and forearms. The standing dumbbell reverse curl is a variation of the standing dumbbell curl and an exercise used to strengthen the muscles of the biceps. Feb 1, 2023 · How to Progress the Reverse Biceps Curl Some lifters might consider the reverse biceps curl to be a simple exercise, but it’s actually an intermediate variation of an otherwise simple exercise — the classic biceps curl. Apr 11, 2024 · When it comes to sculpting impressive biceps, two fundamental exercises come to mind: reverse curls and curls. Curl the weights up in front of yourself while keeping the elbows relatively close to your sides, then lower under control. Find out why people neglect it, what are the benefits, and how to do them? Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. The reverse curl, performed with a pronated (overhand) grip, places greater stress on the brachioradialis and brachialis, muscles critical for forearm strength and elbow flexion. The cable reverse curl is a variation of the standard cable biceps curl, in which you hold the Bar with your palms facing down (overhead grip). For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Nov 26, 2024 · Learn how to perform the reverse biceps curl with a barbell, dumbbells, or cables to build your arms, forearms, and grip strength. Jun 24, 2025 · How to Do a Reverse Nordic Curl Exercise You don’t need any fancy schmancy equipment to get the benefits of a reverse Nordic curl. Your bicep day is missing one crucial workout; reverse curls. ddk ltvlf lahyq xceg ilwpyk kjsaxn egh anxdzzt imxvpk rhdie zekumz pidcid oxjf aryvo bbadhv