What Is This Exercise?
🔄 Reverse Curl (Reverse Grip Curl) – this is Bicep Curl a variation intended for arm muscles. The exercise is classified as Training Methods category. Suitable for intermediate level athletes.
Primary Goal: Brachialis, forearms, arm thickness.
Muscle Group
arm
Level
Intermediate
Compound Exercise
Bicep Curl
Goal
Brachialis, forearms, arm thickness
📋 Step-by-Step
- 1. Stand up, barbell or EZ bar in front of your thighs. Palms down (pronated). \n
- 2. Elbows tucked in. Curl the barbell toward your chest. \n
- 3. Wrists stay straight – do not rotate them. \n
- 4. Squeeze the brachialis at the top. \n
- 5. Slowly lower it down. \n
⚠️ Most Common Mistakes
- Swinging. \n
- Wrist pain – use an EZ bar. \n
- Weight too heavy – the forearms cannot handle it. \n
💪 Muscle Activation Table
| Muscle | Activation | Note |
|---|---|---|
| Brachialis | ★★★★★ | Primary |
| Brachioradialis (forearm) | ★★★★★ | Strong Activation |
| Biceps | ★★★ | Secondary |
🔄 How Does It Differ From the Basic Version?
The reverse curl with a pronated grip shifts the load from the biceps to the brachialis (the deep arm muscle) and the forearms. This gives the arm a thicker appearance because the brachialis 'pushes out' the biceps.
🔢 Sets and Reps
Reverse curl (curl with palms down) — emphasizes the brachialis and forearms:
- For muscle growth: 3–4 sets × 8–12 reps.
- For the forearms: 3 sets × 12–15 reps with a moderate weight.
- For Beginners: light weight, 10–12 reps.
🛡️ Safety
- Palms facing down throughout the entire movement.
- Elbows at your sides, do not rotate your body.
- Use a lighter weight than for a regular curl — the grip is weaker here.
- If your wrist hurts, reduce the weight or change your grip.
🙋 Frequently Asked Questions
Which muscles does it work? The brachialis (under the biceps) and the forearm flexors.
Does it help wrist strength? Yes, it strengthens the grip because it requires holding the weight with palms down.
When to Do It? In an arm workout, after regular curls.