Reverse curl
Log this in the trackerA curl with the palms down, training the brachialis and the top of the forearm.
What it is
A biceps curl with an overhand grip. The biceps loses leverage, so the brachialis and brachioradialis take over, which builds arm thickness and grip.
Muscles worked
Primary: Brachialis, Forearms. Secondary: Biceps.
How to perform it
- Hold a barbell, EZ bar or cable with an overhand grip at shoulder width.
- Stand tall with the elbows at your sides and the wrists straight.
- Curl the bar up without letting the elbows drift forward or the wrists collapse.
- Lower under control to straight arms.
Common form faults
- Wrists bending back under the load. Keep a straight line from knuckles to forearm; lighter loads make that possible.
- Swinging the bar up with the shoulders. Stand against a wall for a set. If the bar stops moving, the load was the problem.
Programming
10 to 15 reps. Expect to use noticeably less weight than a normal curl; that is the leverage change, not weakness.
Plan your training
Variations & substitutions
Frequently asked questions
- Reverse curl or hammer curl?
- Both train the brachialis. The hammer curl allows more load; the reverse curl adds more forearm extensor work. Doing both covers the arm well.
- Straight bar or EZ bar?
- An EZ bar is kinder on the wrists in this grip and lets most people keep the position honest.