Reverse Curl
The reverse curl is the ultimate "finisher" for the arms. It shifts the load from the biceps to the muscles that make your arms look thick and powerful: the forearms and the brachialis.
CALISTHENICS
Dead Bug
Push-up
Pull-up
Front Plank
Bird Dog
Leg Raise
Tricep Dips
Squat
Superman
Lunge
Calf Raise
Bridge
Reverse Plank
Crunches
Chest Fly
A standard curl uses an underhand (supinated) grip to target the biceps. The reverse curl uses an overhand (pronated) grip. This mechanical change puts the biceps at a disadvantage, forcing the underlying muscles to take over.
Muscles Targeted
Brachioradialis: The thick muscle on the thumb-side of your forearm.
Brachialis: A muscle that sits underneath the bicep. When this grows, it pushes the bicep upward, making your "peak" look higher.
Wrist Extensors: The muscles on the top of your forearm that help with grip strength.
How to: Proper Form
The Grip: Hold a barbell, EZ-bar, or dumbbells with an overhand grip (palms facing down), hands shoulder-width apart.
The Stance: Stand tall with your elbows tucked firmly into your ribs.
The Lift: Curl the weight toward your shoulders. You’ll notice you likely can't go as high as a regular curl without your elbows moving—that’s okay.
The Descent: Lower the weight slowly. The "negative" portion of this lift is where a lot of the forearm growth happens.
3 Levels of the Reverse Curl
Beginner Cable Reverse Curl
The cable provides smooth, constant tension, which is easier on the wrists than a straight bar
Intermediate - EZ-Bar Reverse Curl
The "W" shape of the bar allows your wrists to sit at a more natural angle, reducing joint strain.
Advanced - Dumbbell Reverse Curl
Requires each arm to work independently, preventing your dominant side from assisting and further taxing your grip.
Cable Reverse Curl
The "Chicken Wing": Letting your elbows flare out to the sides. Keep them glued to your torso.
Using Momentum: Swinging your hips to get the weight up. If you have to swing, the weight is too heavy.
Death Grip: Squeezing the bar too hard can sometimes cause wrist pain; aim for a firm yet comfortable grip.
Quick Tip: If you find a straight barbell hurts your wrists, switch to an EZ-Bar. The slight angle is much more forgiving on the joints.