Reverse Curl
Muscles worked
Instructions
- 1To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
- 2While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- 3Slowly begin to bring the dumbbells back to starting position as your breathe in.
- 4Repeat for the recommended amount of repetitions.
About Reverse Curl
The reverse curl with dumbbells, or a bar, is done with a pronated grip, palms facing down. This grip shifts part of the work to the brachialis and the forearm extensor muscles while still recruiting the biceps. The result: a thicker arm and a stronger grip, often neglected by standard curls. You will lift noticeably lighter than in supination, which is normal, since the forearm extensors are weaker. Keep the wrists firm and aligned, elbows fixed, and favour clean execution over the load.
check_circleBenefits
- check_circleDevelops the brachialis, which pushes the biceps upward
- check_circleStrengthens the extensors and top of the forearm
- check_circleImproves grip strength that carries over to pulling lifts
lightbulbExecution tips
- lightbulbKeep the wrists firm and neutral, not bending downward
- lightbulbCurl up smoothly with elbows pinned to your sides
- lightbulbUse a lighter load than on a standard curl
- lightbulbControl the descent to maximize forearm engagement
warningCommon mistakes
- warningLetting the wrists collapse under the load
- warningGoing too heavy and compensating with the shoulders
- warningSwinging the torso to fling the dumbbells up
- warningCutting the range short by not extending fully at the bottom
helpFrequently asked questions
What's the difference between reverse curl and hammer curl?expand_more
The reverse curl uses a pronated grip that hits the forearm extensors more; the hammer curl's neutral grip emphasizes the brachioradialis.
Why can I lift less on reverse curls?expand_more
The pronated grip puts the biceps at a mechanical disadvantage, so using lighter weights than a standard curl is completely normal.
Reverse curl with a bar or dumbbells?expand_more
The bar (straight or EZ) lets you load a bit more and keeps the wrists stable; dumbbells are kinder to each wrist. Choose based on your wrist comfort.
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