Reverse Curl

What is the Reverse Curl?

The reverse curl is a curl done with a pronated, palms-down grip on an EZ or straight bar. Flipping the grip takes tension off the biceps peak and loads the brachioradialis and the forearm extensors instead, so it builds the top of the forearm and a thicker-looking upper arm while still training elbow flexion.

Muscles worked

Primary: Biceps

The biceps still flexes the elbow, but the palms-down grip puts the brachioradialis and the deeper brachialis in a stronger line of pull, driving forearm and upper-arm thickness rather than the biceps peak.

Secondary: Forearms

The forearm muscles, the extensors on top especially, work hard to keep the wrist from dropping under the pronated load.

How to perform the Reverse Curl

1. Grip an EZ-bar with a pronated (overhand) grip at shoulder width, knuckles facing forward and the bar resting against the thighs.
2. The overhand grip pulls the biceps into a mechanically weaker line and loads the brachioradialis and wrist extensors heavily, so expect to use lighter weight.
3. Keep the wrists straight and firm; do not let them curl under as you lift.
4. Curl the bar upward by flexing the elbows while keeping the upper arms pinned to the sides.
5. Stop when the forearms reach just past vertical, keeping the knuckles driving up toward the ceiling.
6. Lower the bar slowly to full extension, resisting the strong forearm stretch at the bottom.

Suggested working range: 10–15 reps. Default progression: double progression.

Mechanics

A single-joint isolation: elbow flexion with the forearm held pronated (palms down) and the upper arms fixed at the sides. Pronating the grip is what shifts the load off the supinated biceps and onto the brachioradialis and forearm.

Form cues

• •Grip the bar palms-down at about shoulder-width and keep the wrists firm and straight.
• •Pin the elbows to your sides and curl by bending only at the elbow, with no swinging.
• •Expect to use much less weight than a normal curl; the pronated grip is weaker.
• •Lower under control to a full stretch instead of letting the bar drop.

Common mistakes

• •Loading it too heavy so the wrists curl under and the reps turn into a wrist heave.
• •Swinging the body to lift a weight the pronated grip cannot handle strictly.
• •Letting the elbows drift forward to shorten the lever and cheat the load up.
• •Dropping the bar fast at the bottom and skipping the strong forearm eccentric.

Variations & alternatives

• •Barbell curl, the supinated base movement that biases the biceps peak instead.
• •Hammer curl, a neutral grip that also loads the brachioradialis with a bit more weight.
• •Reverse EZ-bar curl: the angled bar eases the wrist strain of a straight bar.
• •Wrist extension, direct work for the forearm extensors this curl also trains.

Barbell Curl

Biceps · Barbell

Dumbbell Curl

Biceps · Dumbbell

Hammer Curl

Biceps · Dumbbell

Cable Curl

Biceps · Cable

Incline Dumbbell Curl

Biceps · Dumbbell

Programming: sets, reps & when to use it

Program the reverse curl in the library’s 10–15 rep range as a forearm-and-arm accessory, run after your heavier curls or pulling work. Keep the load light and the wrists locked: this is about the brachioradialis and extensors, not moving big weight. A couple of strict sets a week rounds out the forearm.

Frequently asked questions