Reverse Curl
A curl with your palms facing down: it shifts the focus to your forearms and brachialis, which thicken your arms.
Also known as: overhand curl, reverse-grip curl
- Level
- Beginner
- Equipment
- Barbell
- Type
- Isolation
How to do it
- Stand holding the bar palms down at shoulder width.
- Elbows at your sides, wrists straight.
- Curl the bar to chest height without bending your wrists.
- Lower slowly to straight arms.
Form cues
- Keep your wrists firm and in line with your forearms.
- Use much less weight than a regular curl.
- An EZ bar makes the grip more comfortable.
Common mistakes
- Letting your wrists bend down: you lose the forearm work.
- Swinging: the weight is too heavy.
- Elbows drifting away: keep them fixed.
Sets and reps
3 sets of 10-15 reps with 60 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the reverse curl.
Dumbbell reverse curl
Each hand moves freely; useful if the bar bothers you.
How to do it
- Hold dumbbells with an overhand grip at your sides.
- Curl them up to shoulder height.
- Lower under control.
- Primary
- Brachialis, Forearm Extensors
- Secondary
- Biceps
EZ-bar reverse curl
The angled grip eases wrist strain.
How to do it
- Hold an EZ-bar with an overhand grip.
- Curl the bar up toward your shoulders.
- Lower under control.
- Primary
- Brachialis, Forearm Extensors
- Secondary
- Biceps
FAQ
What does the reverse curl work?
Mainly the brachioradialis and brachialis, with the biceps in a supporting role.
Will it build bigger forearms?
Yes, it's one of the best for the top of the forearm.
Why can I lift so little?
With palms down the biceps are at a disadvantage. Using 60-70% of your regular curl weight is normal.
What muscles do the reverse curl work?
They mainly work the brachialis and the forearm extensors, with help from the biceps.
Add the reverse curl to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
