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Reverse curls are a powerful exercise that specifically targets the muscles of the forearms, helping you develop strength, size, and definition. While often overshadowed by traditional bicep curls, mastering the reverse curl technique can unlock a whole new level of forearm development.

Understanding Reverse Curls

Reverse curls differ from traditional curls in that they target the brachioradialis muscle, located on the thumb side of the forearm. 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.

Reverse Curls Muscles Worked

The muscles involved in reverse curls are:


Reverse curl muscles worked


Biceps-The biceps are often referred to simply as the biceps. The two starting points of the biceps are above the shoulders, and one insertion point is below the forearms. It is a biaxial muscle, which means it passes through and affects two joints. The function of the biceps is:

  • Shoulder flexion
  • Elbow flexion
  • Forearm supination

Brachioradialis-brachial is one of your main forearm muscles. The developed biceps can push your biceps outwards to form a more impressive upper arm. This will make your biceps look bigger, just "support" from below. The brachioradialis muscle works with the biceps to bend the elbow. It is also the forearm flexor.

Brachialis-Located below the biceps, the brachialis is another elbow flexor that is particularly active at the beginning of any curling exercise. Just like the brachioradialis muscle, it can push your biceps upwards to increase the size and shape of your arm

How to Do a Reverse Curl?

reverse EZ curl


1. Preparation: Stand with your feet apart, keep your feet shoulder-width apart, then hold the barbell with both hands, the grip is in the middle of the barbell; your arms should hang down naturally, and the barbell should be placed directly in front of your thighs; The forearms should be close to the sides of the body, and then the knees should be bent slightly.

2. Training action: slowly bend the elbows and lift the barbell, as far as possible, but do not participate in the upper arm of the whole movement; pause for a while, then slowly sag the barbell back to the starting position; then repeat again.

Reverse Curl Tips

During the whole movement, the forearms should always be close to the sides of the body. When you slowly do this exercise, you will feel extremely strenuous for the forearm. Try not to move your elbows back and forth. When the barbell curls to the top of the action, the extensor muscles of the forearm must still be under the force of gravity. Lift and release the barbell elbow, and the body must not swing to help. The weight load used in forearm exercises should not be too large.

Benefits of Reverse Curls

Still not sure whether reverse curls should be part of arm exercises? These benefits should convince you!

Save time- because reverse curls exercise your biceps and forearms at the same time, they save you from having to exercise these muscle groups separately. If you don't have enough time, these arm training arms may be very popular.


dumbbell curl


Build stronger grip strength—Strong grip strength is an important part of successful strength training. Exercises such as deadlifts, rowing, and pull-ups can be painful. If your grip fails, your group may end suddenly and prematurely. A stronger grip will have a knock-on effect on the rest of your exercise, allowing you to lift heavier weights or do more representation.

Reduce elbow pain-The muscle imbalance between the forearm flexors and extensors can cause unpleasant elbow pain. By targeting the brachialis and brachioradialis muscles, reverse curls can repair any imbalance between the flexors and extensors, thereby eliminating common causes of elbow pain.

Mastering the reverse curl exercise is a transformative step towards building strong and impressive forearms. By incorporating this targeted movement into your training routine, you'll not only enhance your forearm strength, size, and definition but also improve grip strength and overall upper body balance. Remember to prioritize proper form and gradually progress the intensity of your reverse curls to ensure ongoing gains. With consistency and dedication, you'll be well on your way to unlocking the full potential of your forearms and achieving a well-rounded, powerful physique.

Related More:

Bicep curl guide
Dumbbell curl
Barbell curl
EZ bar curl
Preacher curl
Hammer curl
Zottman curl
Concentration curl

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