Reverse bicep curl target with dumbbells Unlike traditional bicep curls that emphasize the biceps brachii, reverse curls target different muscles within the forearm and upper arm, offering a unique stimulus that traditional curls simply cannot replicate. Mar 3, 2023 · The Reverse Bicep Curl can be done with many pieces of equipment, in this instance, we’ll keep on topic with the use of a barbell. Oct 9, 2021 · Reverse curls differ from traditional curls in that they target the brachioradialis muscle, located on the thumb side of the forearm. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance. Like the standard bicep curl, the reverse curl uses elbow flexion to lift the load, challenging the biceps Mar 10, 2023 · By Coach Horton March 10, 2023 Updated On October 11, 2023 Two popular options to build strong biceps and forearms are Zottman Curls and Reverse Curls. Reverse grip spider curl: Palms down to target brachioradialis. Hold a pair of dumbbells or EZ-curl bar with a pronated grip (palms facing away from your body and toward the floor). (usually for me that's 60 lbs in each hand) Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. How to perform Dumbbell Reverse Curl with proper form Starting Position Stand upright with a dumbbell in each hand. The drill is still compatible with some gym equipment like Nov 15, 2021 · A reverse barbell curl is a great exercise for building huge and strong biceps and forearms. . Remeber above where we mentioed the Brachialis? The muscle that sits underneath the biceps brachii – well Mar 4, 2022 · For us here at Gunsmith, we think the biggest benefit of performing reverse curls is that they target your biceps and forearms in a totally unique way. The dumbbell reverse curl is a lower arm exercise that strengthens and builds the forearms and increases grip strength. Isolation exercise targeting the forearm and biceps with an overhand grip. There are various variations to it which I discuss below. You can do it as part of a full-body or targeted arm workout. Dec 31, 2021 · We tried over 50 different types of bicep curls and created a list of the best barbell and dumbbell bicep curl variations for building muscle. Follow our step-by-step instructions and tips. Learn how to do the perfect reverse curl. Upper/Lower — Splitting your workouts means you have more time to target your arms. Targets the forearms and biceps with a focus on grip strength and arm stability. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Jun 7, 2024 · Targets: Biceps and forearms Equipment Needed: Barbell, dumbbells, or EZ curl bar Level: Intermediate The reverse biceps curl is a variation of the standard biceps curl except, instead of gripping the weight with the palms up, your palms are facing down. Jul 21, 2023 · Reverse curls are a bicep curl variation performed with the weights held in a pronated grip, thereby causing other muscle groups to be recruited, as well as altering the mechanics of the exercise for greater comfort and force-output. Sep 4, 2024 · The Reverse Grip Dumbbell Concentration Curl is a great basic move and one of the best reverse bicep curl exercise variations for arm workouts. The result? Jun 19, 2022 · Additionally, well-defined biceps can give your arms a more toned and sculpted appearance. By performing the dumbbell standing reverse curl, you specifically target the bicep muscles, allowing them to become stronger over time. Mar 20, 2024 · In the realm of bicep training, two exercises stand tall: hammer curls and reverse curls. Read our dumbbell biceps curl reverse guide. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. com Jul 23, 2024 · Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Discover the secrets to mastering this essential move below, and keep reading for a step-by-step guide to doing it right. Here's how to do the exercise, who should add them to workouts, and more. Indeed, we’d guess that even if you only worked out once in the last week then the classic dumbbell curl featured. Improved grip strength: Essential for lifts like deadlifts, pull-ups, and rows. What are Reverse Curls? Reverse curls are bicep contractions but with your palms facing downward, unlike bicep curls where you hold the barbell or dumbbell with your palms facing towards you. Aug 12, 2025 · Hammer curls target the brachioradialis effectively, making your arms look more complete from wrist to shoulder. Jump straight to the tutorial The pronated curl, also known as reverse curl, follows the same movement pattern as the bicep curl to bring the weight to the shoulders, but uses a reversed grip so that the palms are facing downwards. Unlike traditional bicep curls, which involve flexing the elbow while keeping the palm facing upwards, the reverse curl focuses on extending the wrist while keeping the palm facing downwards. Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. Both exercises target the biceps, but they do so in unique ways. Your brachioradialis already gets lots of love from all your back and biceps training, so reverse curls are optional. Go beyond basic curls with dumbbell exercises like Zottman curls, hammer curls and reverse curls. If you absolutely feel the need to do them, use whatever equipment you’re most comfortable with. The Dumbbell One Arm Reverse Curl is a great complementary or alternative exercise to the Dumbbell Reverse Grip Preacher Curl. They can be done with both dumbbells and barbells. Reverse curls aren’t just another arm exercise; they're a game-changer for enhancing grip strength and reducing elbow stress. Jun 21, 2024 · The Zottman curl is a dumbbell exercise that combines a twisting dumbbell curl with a reverse dumbbell curl. Supinated Curls 2. Learn how to do bicep curls the correct way and avoid common mistakes, as well as several great bicep curl variations with this complete guide. Get tips now! Apr 24, 2025 · Dumbbell wrist curls target the flexor muscles of the forearm, and are considered to be a single-joint isolation exercise. The pronated grip of the reverse curl helps target the forearm muscles while developing your biceps and grip strength. By pronating your hands during the curl, the emphasis shifts from the biceps to the brachialis and brachioradialis muscles. May 5, 2021 · What Are Reverse Curls? The reverse curl is a biceps curl variation that uses a different grip style than the standard curl. Enhanced bicep activation: Works the biceps from a different angle. Learn proper form and tips for success! Jul 11, 2024 · Challenges stability. Adding the barbell reverse curl is an excellent fit as it targets many upper-body muscles. The cable provides a greater range of motion and constant tension on the biceps throughout the curl. Keep reading to learn how. Aug 11, 2024 · Transform your Arms with the Dumbbell Reverse Preacher Curl! Target your Biceps, Brachialis, Brachioradialis, and Forearm Extensors for impressive gains. Aug 26, 2024 · The Dumbbell Reverse Curl is a great exercise to strengthen the forearms and biceps, emphasizing the brachioradialis muscle. A reverse bicep curl is an exercise that activate your biceps and forearm muscles. Versatile and easy to modify: Suitable for beginners and advanced lifters alike. 20 or until-fail reverse bicep curls (20 pound barbell) Farmers carry dumbells so heavy that I can't hold on for over 30 seconds. Hold the dumbbells at your sides with an overhand grip (palms facing down). Apr 26, 2023 · Hammer curls target the biceps brachii and the brachioradialis, while reverse curls focus on the brachioradialis and the brachialis. It targets your brachioradialis, not your biceps brachii. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. While both target the biceps brachii, the primary muscle responsible for elbow flexion, they offer distinct benefits and engage different muscle groups. However, the isotonic motion is the same. By training hammer curls consistently, you are not just isolating the biceps. Starting Position: Stand with your feet shoulder-width apart, holding dumbbells with an underhand grip, palms facing up. Feb 1, 2023 · Like the reverse biceps curl, the supinated curl can be performed with dumbbells, a barbell, or, if your wrist mobility restricts a comfortable supinated hand position, an EZ-curl bar. , curling with an overhand rather than with an underhand grip) reduces the biceps’ ability Nov 14, 2024 · The Benefits of the Reverse Dumbbell Curl Forearm development: Target the often-overlooked brachioradialis muscle. May 20, 2025 · The Reverse EZ Bar Curl is a variation of the traditional bicep curl, where you use an overhand (pronated) grip on an EZ curl bar. We see it as similar to switching up your leg routine by throwing in front squats when you normally do back squats. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Your brachialis and biceps brachii assist synergistically. This exercise isolates the brachialis and brachioradialis muscles, which assist in forearm flexion and supination. Dumbbell Reverse Grip Curls are a really excellent weight lifting exercise to strengthen your biceps and forearms together. This exercise also helps to increase muscle definition in the biceps. e. Utilizing reverse grip exercises in your training is a great way to target muscle groups in different ways along with challenging your grip strength. The dumbbell reverse-grip concentration curl is an isolation exercise that targets the biceps brachii and brachioradialis muscles. However, before you start, it is important to be aware that you won’t be able to lift the same weight with reverse curls that you can with the standard bicep curl. Oct 24, 2024 · Reverse curls are a solid variation of conventional bicep curls to work your biceps, with an emphasis on your brachioradialis (front forearm). In this comprehensive guide, we’ll delve into the intricacies of reverse curls vs regular curls, helping you determine which exercise is best suited for your fitness goals. To execute reverse curls correctly, follow these steps: 1. Understanding these differences is crucial for maximizing your arm training and achieving the desired Jul 1, 2024 · Reverse curls, a variation of the classic bicep curl, target the biceps brachii muscle from a different angle to promote growth and strength development. Hammer Curls and more. You will challenge your biceps in new and dynamic ways with the dumbbell hammer curl, barbell preacher curl, concentration curl, incline curl, and cable curl. Apr 10, 2001 · “Reverse curls” can improve the look of the upper arm by enlarging the brachialis and pushing up on the bicep brachii, thus giving a fuller overall appearance. Bicep isolation work is particularly helpful for those looking to achieve aesthetics and building a balanced physique. Would usually do the BC with dumbbells and RC with a bar. Each arm works independently. By using an overhand (pronated) grip, this curl Jun 21, 2025 · Amidst the plethora of arm exercises, the reverse curl with dumbbells stands out as an exceptionally effective, yet sometimes misunderstood, movement. The Right Way to Reverse Curl Perfecting the reverse curl is a surefire way to level up Feb 4, 2025 · The muscles worked are the biceps brachii (primary), brachioradialis, brachialis, and wrist flexors. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Jun 9, 2017 · When did you last do a biceps curl? If you’re a regular in the weights room, we’d wager it was in the last week. This motion stresses the muscles in your outer arms, which can help build strength and definition. Seated dumbbell palm-down wrist curls / forearm curls, seated dumbbell palm-up wrist curls / forearm curls and kneeling wrist / forearm stretch are related exercise that target the same Aug 26, 2025 · What is the Reverse Curl? The Reverse Curl is a variation of the Bicep Curl with the hands in an overhand (pronated) setup instead of the usual underhand (supinated) grip. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. You are strengthening the entire elbow flexor chain, which supports stronger performance in compound lifts and athletic movements. Here's a detailed guide on how to do a reverse barbell curl with proper form! Nov 7, 2023 · This article details the different types of dumbbell curls that should be part of your exercise arsenal for building bigger biceps. Feb 14, 2025 · Bicep curls and reverse curls are both effective arm exercises, but they target different muscles and offer unique benefits. This doesn’t mean the bicep is not working, but its contribution is reduced. Learn the techniques! This will conserve your arm strength for bigger compound lifts. Aug 11, 2024 · Boost your Forearm strength with the Dumbbell One-Arm Reverse Wrist Curl! Target Brachioradialis, Extensor Carpi Radialis Longus, and more. This exercise adds variety to your arm routine and can help improve grip strength and forearm definition. How to work reverse curls into your routine (3:08) Because the reverse curl is more of a finesse exercise, it's best used at the end of your arm workout to get an extra pump on your forearms. Aug 14, 2017 · Use the dumbbell reverse curl, an isolation exercise, to build your forearms and elbow flexors. And yes, you perform them in the pronated position (palms facing down); curls performed in the neutral position (plams facing one Instructions for the dumbbell curl exercise. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. Reverse curls are harder than you think. Mar 15, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: reverse curls and regular curls. This can be done with dumbbells, barbells, and EZ bars. They are a highly effective way to target the forearm and bicep muscles. In my journey to build arm size, I’ve found that the key to impressive biceps isn’t just how much you lift, but how you lift and what exercises you do. We show you the 12 best ones, including 1. Sep 1, 2025 · This short video demonstrates how to perform a reverse curl, a targeted arm workout that targets the brachioradialis muscle and gives a thick forearm look. Unlike most other exercises listed in this article, the wrist curl is meant to be performed with only a moderate amount of weight at most. These are the same muscles that are used when you do a standard bicep curl but in reverse motion. Jul 23, 2024 · The reverse cable curl is great for building both the bicep and brachialis (upper arms) and the brachioradialis (lower arm) muscles. The Dumbbell One Arm Reverse Preacher Curl is a great alternative or complementary exercise to the EZ Bar Reverse Grip Curl. Understanding the differences can help you make the most out of your workout routine. Feet should be shoulder-width apart. The reverse grip is particularly useful in forcing the forearms to become involved in some of the workload. You'll see the best results from incorporating wrist curls and reverse wrist curls. Whether you’re using dumbbells, a curl bar, or hitting the Cable Machine Reverse Curl, this exercise demands attention in your workout routine. By gripping the barbell or dumbbells with a pronated (overhand) grip, the brachioradialis is engaged to a greater extent, making reverse curls an excellent exercise for forearm development. Biceps brachii are typically targeted with curling and reverse curling exercises with barbell and dumbbell weights. Would you like to improve you grip strength and while working your biceps as well? Simply start using this how-to tutorial and start today. The biceps are pretty self-explanatory for most people but for those not familiar with the brachioradialis, it’s a muscle which flexes the forearm at the elbow. Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. Knowing this, you can preferentially target your brachialis and brachioradialis muscles by performing a reverse dumbbell curl. Both exercises target the brachioradialis muscle, which runs from the upper arm to the forearm, the forearm extensors and, although to a lesser degree, the biceps. How To Complete Reverse Curls Reverse curls can be performed with a barbell or a set of dumbbells. Overhand curls increase the muscularity and strength of the bicep muscles. 2. Dumbbell bicep reverse curls is a gym work out exercise that targets forearms and also involves biceps. Because of the risk of developing overuse injuries of the wrist, we advise beginning with the lowest effective amount of weight possible. This exercise targets the biceps and forearms and can be performed with either one or two arms. Mar 15, 2023 · Use the Dumbbell Reverse Lunge to Biceps Curl to simultaneously target your legs, core, and biceps! Nov 8, 2016 · A rare exercise, the dumbbell reverse-grip concentration curl targets your brachioradialis. Oct 12, 2022 · The Reverse Curl is a forearm and biceps exercise that strengthens the upper arms while emphasizing the brachioradialis, the large muscle on the top of the forearm. Lwearn how to do this exercise, the muscles worked, and the main benefits. Unlike regular curls, which involve a supinated (palms up) grip, reverse curls involve a pronated (palms down) grip. By remaining seated during the seated dumbbell reverse curl, you eliminate the ability to arch your back and swing the weight up to the finishing position of the exercise. Forearm Development The reverse dumbbell curl Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. This is because doing reverse grip curls (i. Aug 11, 2024 · Enhance your Arms workout with Dumbbell Reverse Curl! Target Biceps Brachii, Brachialis, Brachioradialis, and Forearm Muscles effectively. Train both with barbell reverse curls! May 20, 2024 · The reverse curl is a biceps curl variation that swaps out your standard supinated grip for an overhand grip. The overhand curl, also known as reverse grip curls, is the most effective bicep workout for the brachialis and brachioradialis, the main muscles involved in major weightlifting workouts. EZ bar spider curl: This exercise helps reduce stress on the wrists, making it a good option for people with wrist pain. This makes it a great isolation exercise to increase biceps strength. It can be performed with a barbell, EZ bar or dumbbells. Jul 24, 2024 · The standard bicep curl, hammer curl, and reverse curl each work the biceps brachii, brachialis, and forearm muscles differently, resulting in varied outcomes. Aug 18, 2025 · Strong biceps are crucial for everyday functional fitness. Feb 7, 2024 · Sculpt your forearms and enhance grip strength by mastering reverse curls with dumbbells. What Muscles does the Reverse Curl Work? Jan 3, 2025 · A: While reverse curls primarily target the brachialis and brachioradialis muscles, they can also indirectly contribute to biceps growth by strengthening the surrounding muscles. But when did you last do a reverse biceps curl? That’s the variation in which, instead of curling a weight up with wrists turned so your palms face upwards and Jun 20, 2025 · The reverse biceps curl flips the standard biceps curl on its head—instead of gripping the weight with your palms facing up, your palms face the floor. To do reverse bicep curls, you will need to use a weight that is comfortable for you to Aug 9, 2024 · It also assists with the palm up, supination movement and shoulder flexion. There are more Apr 12, 2023 · Though the standard bicep curl is considered the go-to exercise for developing the biceps brachii muscle, the hammer curl and the reverse curl are two variants that are just as qualified for such purposes - each with their own distinct differences that make them uniquely suited for certain situations. Follow our guide for form, benefits, and tips. Adding this exercise to your workout routine can help build stronger, more toned arms. Brachioradialis gets hit nicely too. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. Performing this exercise involves a pronated grip, usually with a barbell. It trains the muscles of the bicep, brachialis (upper arms) and brachioradialis (lower arm). May 26, 2016 · Few exercises are as popular as the dumbbell curl! Use it to build and strengthen your biceps brachii, brachialis, and brachioradialis. Reverse curls can be done with dumbbells, barbells, or resistance Jan 5, 2025 · The dumbbell reverse curl is a compound exercise that primarily targets the brachialis, brachioradialis, and pronator teres muscles in the forearm. Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Dec 10, 2022 · What are Reverse Curls? Reverse curls are a type of exercise that helps build the muscles in your upper arms. Definitely felt it in my upper arms, most likely due to a brachialis focus. Dec 23, 2021 · Because of the biceps brachii insertion on the radial tuberosity, the biceps perform forearm supination as well as elbows flexion. Jun 8, 2024 · Reverse grip concentration curls are an advanced bicep isolation exercise that targets the long head of the biceps brachii muscle. Single-arm focus increases intensity and improves unilateral strength, suitable for addressing muscle imbalances and focusing on individual arm strength. Learn the right techniques and tips! See full list on barbend. Perform reverse curls by standing with your feet shoulder-width apart. Apr 27, 2024 · Reverse curls, a variation of the classic bicep curl, target the brachialis and brachioradialis muscles in the forearm, complementing your bicep development. This provides a better isolation and contraction on the biceps. It helps target the same muscles in the upper arm, but it uses a different grip to isolate the biceps. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Reverse Curls target the brachioradialis muscle, giving you that thick forearm look and making your elbows bulletproof in the process. This grip shifts the emphasis from the biceps brachii to the brachialis and brachioradialis. Execution Engage Core: Tighten your abdominal muscles to maintain stability. Mar 2, 2017 · Target your brachioradialis with the dumbbell reverse preacher curl! The other elbow flexors, your biceps brachii and brachialis, assist as synergists. Reverse bicep curls target the muscles on the back of your upper arm. The seated dumbbell reverse curl is a curl variation used to target the biceps and forearms. Or only curl the dumbbell as high as you can without straining — this might mean stopping halfway up (when your elbow is bent at 90 degrees). This exercise specifically Jan 19, 2023 · Using an overhand (pronated) grip puts your biceps brachii muscle in a mechanically disadvantaged position. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Aug 11, 2024 · The dumbbell reverse-grip concentration curl is an isolation exercise which targets the biceps brachii and brachioradialis muscles. See also the dumbbell reverse curl and dumbbell one-arm reverse preacher curl for other related exercises. Detailed instructions on how to perform the Dumbbell Reverse Curl. Jun 6, 2024 · Adding bicep curl variations to your workout routine will allow you to effectively target your biceps from multiple angles and break through plateaus. Learn how this move can target your forearms for more balanced arm development. This positioning offers the same major activation in your biceps brachii while increasing activation in surrounding muscles like the brachialis and brachioradialis. Learn how to do it with proper form with its variations. By using a reverse grip, you engage your biceps in a slightly different way than with traditional concentration curls, leading to more comprehensive bicep development. Oct 8, 2023 · Dumbbell bicep exercises are great for building those guns of steel. Dumbbell spider curl: Allows greater range of motion. It can be combined with hammer curls or dumbbell biceps curls to promote muscle growth. Bicep Curl Modifications If you’re struggling through a set of bicep curls, switch to a lighter weight to make the reps easier. Aug 9, 2025 · Performing the reverse grip dumbbell biceps curl involves an overhand grip with palms facing downwards, curling weights up to target the brachialis and brachioradialis muscles for comprehensive arm development. The standing dumbbell reverse curl is a variation of the standing dumbbell curl and an exercise used to strengthen the muscles of the biceps. Sep 27, 2024 · The quest for sculpted arms is a common goal in the fitness world, and two exercises often top the list: the bicep curl and the reverse curl. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. Mar 20, 2024 · This is a guide to reverse curls. See how the exercise is performed, the proper technique, and which muscles are worked. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. Grip strength and forearm development: Both exercises contribute to grip strength and forearm muscle development. The brachioradialis compensates for the biceps brachii, which is why it is the target muscle in this exercise. rcoj ftvaz jxfxwy qoyxb kwathdr ubz rxxa puga uuseb xgwo dqr akiejrv ucy fmdah vqo