Exercise Tutorial: Reverse Curl

Table of Contents

What Is a Reverse Curl? 

A reverse curl is an upper body exercise that targets the arms, with a particular emphasis on the biceps and forearms.

How to Do a Reverse Curl 

Similar to a standard biceps curl where the palms face up, the reverse biceps curl is performed with the palms facing down. This positioning targets the brachialis and brachioradialis. Here are three simple steps to properly execute a reverse biceps curl:

1. Begin with your feet firmly planted on the ground and maintain a neutral back. Grasp the bar or dumbbells with your palms facing down in an underhand grip.

2. Brace your core as you flex your biceps and curl the weight up. Maintain the position of your upper arms throughout the exercise, ensuring minimal engagement of the shoulders.

3. Once your forearms encounter resistance on your biceps, slowly lower the weight and control it until it returns to the starting position.

Reverse Curl Form 

Several key points can help you maintain good form throughout the Reverse Curl:

1. Keep your shoulders down and back.

2. Avoid using momentum to lift the weight. Use a weight that challenges you but allows you to maintain proper form.

3. Maintain a neutral grip position throughout the exercise and avoid relying on momentum.

4. Squeeze your upper and lower arms at the top of the movement to maximize contraction.

Reverse Curl Benefits

The reverse curl is an effective exercise for building strength and size in the biceps and forearms. Since forearm training is often neglected, incorporating this exercise into your arm workout can contribute to a well-balanced arm development.

Primary Muscles Worked in Reverse Curl

1. Biceps Brachii

2. Brachioradialis

3. Brachialis

Why Is the Reverse Curl Useful? 

The reverse curl engages the forearms as much as the biceps, making it useful for developing grip strength and overall arm thickness. This exercise provides a different stress and variation to arm development, potentially enhancing strength and hypertrophy.

Reverse Curl Variations

Here are several variations for the reverse curl that you can implement based on your preference. Check them out!

Reverse Barbell Curl

The reverse barbell curl utilizes a barbell to pronate the hands so that they are parallel to the ground. This variation requires considerable wrist stability and grip strength. 

Reverse Dumbbell Curl

The reverse dumbbell curl allows the lifter to hold dumbbells in their hands and adjust the angle of them with a greater freedom of movement. You can turn your hands in or out according to the emphasis on the muscles you place as well as your comfortability. It can be cone can be done bilaterally or unilaterally. 

Reverse Cable Curl

The reverse cable curl can be done bilaterally or unilaterally using cables. It provides constant tension on your muscles throughout the entire exercise and allows for a more controlled movement. It is also easy to switch resistance and angle according to your need. 

Reverse EZ Bar Curl

The reverse EZ bar curl uses an EZ bar that provides a more comfortable grip compared to a traditional barbell. It is also typically shorter than a barbell, which allows the weights to be closer to each other, offering more stability and balance. 

Reverse Curl Alternatives

1. Hammer Curl

2. Wrist Curl

3. Biceps Curl

Difference Between Reverse Curl Vs Hammer Curl 

The reverse curl can be performed with various equipment such as barbells, dumbbells, and EZ bars, requiring pronation of the arms. In contrast, the hammer curl involves holding dumbbells with the arms in a neutral position, targeting the brachialis and biceps more, while the reverse curl better targets the brachioradialis and forearm activation.

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