Reverse grip barbell curl muscles worked. Lift the bar with control, by flexing your elbows.

Reverse grip barbell curl muscles worked Here's a detailed guide on how to do a reverse barbell curl with proper form! Dec 31, 2024 · The barbell curl is a staple exercise for building biceps, but have you ever considered its reverse counterpart? While both exercises target the biceps, they also work other muscle groups and offer unique benefits. It is an effective exercise that targets the brachioradialis muscles and forearms while also working the biceps. I'm thinking of switching it up myself. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. Pause at the top of the movement, then slowly lower the barbell back down to the starting position. Nov 14, 2024 · Weak grip strength is a common problem, but the reverse dumbbell curl helps strengthen the muscles that support a solid grip. Mar 20, 2024 · If you’re learning how to get better at pull-ups, hoping to sculpt your biceps with chin-ups, or even want to master muscle-up progression exercises learning to grip your bar and support your weight is the first step. Learn how to do the perfect reverse curl. This intermediate-level movement uses a pronated grip and strict form to emphasize both the upper arms and forearms. Reverse the movement and lower the bar back to the starting position. Are you looking to develop your forearms and grip strength without adding additional time to your workouts? How to Do Barbell Curl Grip a bar with an underhand (supinated) grip, hands about shoulder-width apart. How to Do Reverse Barbell Curls Grip a bar with an overhand (pronated) grip, hands about shoulder-width apart. This exercise also engages the brachialis, which lies beneath the biceps and assists in elbow flexion, as well as the biceps brachii, though to a lesser extent. Overhand curls increase the muscularity and strength of the bicep muscles. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Learn the proper form, variations, and benefits of this effective bicep-building exercise. May 5, 2021 · By activating the brachioradialis muscle in your forearm, reverse curls can enhance your grip strength and improve your performance during other upper body exercises like deadlifts, bench presses, and pull-ups. Feb 1, 2023 · Biceps Curl Before going in “reverse,” make sure you can handle the standard movement. The use of a barbell adds some stability to the movement when compared to equipment like dumbbells. Performing this exercise involves a pronated grip, usually with a barbell. Keep it at your side or move it slightly forward. Additionally, you may choose to perform this biceps exercise standing or seated. 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. Don’t let your upper arm travel back during the curl, keep it at your side or move it slightly forward. Reverse curls aren’t just another arm exercise; they're a game-changer for enhancing grip strength and reducing elbow stress. Aug 11, 2024 · The barbell reverse curl is a non-negotiable component of arm training. Instead of your biceps doing most of the work, your brachioradialis and forearms take over. Here's how to do them the correct way. This added stability means you can focus more on exertion rather than stabilizing the movement. 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. Nov 28, 2024 · The Barbell Reverse Preacher Curl is an effective exercise for building stronger, more defined biceps. It is your initial position. 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. This causes other muscle groups to be recruited, altering the mechanics of the exercise. Effectively target your Latissimus Dorsi, Rhomboids, Trapezius, Biceps Brachii, and Posterior Deltoids. This motion stresses the muscles in your outer arms, which can help build strength and definition. What many do not know is that reverse curls may be the key to gains. How to Do a Reverse Curl Set-Up: Grab a pair of dumbbells, a barbell or an EZ bar. Nov 15, 2021 · A reverse barbell curl is a great exercise for building huge and strong biceps and forearms. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. Here's a detailed guide on how to do reverse grip EZ bar curls with proper form!. Strengthen your biceps, master proper form, and maximize your workout results today! Dec 15, 2022 · Barbell Curls and Reverse Barbell Curls are two popular exercises that target the biceps. Also learn about the benefits of the exercise and the muscles it works. Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. By using an overhand (pronated) grip, this curl variation reduces direct biceps involvement and targets the muscles responsible for grip strength and arm thickness. By using an overhand grip, reverse curls place greater emphasis on the forearm muscles Jun 30, 2025 · The Reverse Barbell Curl, also known as the Close-Grip Barbell Curl, is a weightlifting exercise that targets the biceps, specifically the brachialis and brachioradialis muscles. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. Jul 23, 2024 · The cable reverse curl primarily targets the muscles in the forearm, specifically the brachioradialis. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. The reverse grip hand positioning will naturally make the biceps more involved in the exercise. Nov 26, 2024 · Frequently Asked Questions How to Do the Reverse Biceps Curl Like most other curls, you can perform the reverse biceps curl with a barbell, dumbbells, a loadable cambered bar, or even cables. Reverse Barbell Curl Benefits It not just helps in developing an […] Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. Don’t go in thinking that you can lift a similar weight to what you can with an underhand grip, the short answer is: you can’t. Oct 24, 2025 · What Is the Reverse Barbell Curl? Definition & Key Difference from Traditional Bicep Curls The reverse barbell curl is a simple twist on a classic move. Commentary For the best training effect 2 days ago · Reverse barbell curls primarily target the brachioradialis, a muscle located in the forearm responsible for forearm rotation and elbow flexion. Place the back of your upper arms against the bench and extend your lower arms. Close grip, weighted pull ups, “narrow” grip barbell curls, and db curls are all better choices for pure bicep work. You’ll feel it May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. Aug 11, 2024 · Transform your Back workout with the Reverse Grip Row. Build muscle in your arms, back, shoulders and chest by flipping your grip with this upper-body workout routine. By reversing the grip on the barbell, you shift the emphasis from the biceps to the brachioradialis, a muscle located on the outside of the forearm that aids in supination (turning the palm up). This is the muscle that runs from your humerus down to the thumb side of your forearm, and it’s essential when it comes to building grip strength and overall forearm size. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. They also work your biceps brachii (the classic bicep muscle) as a secondary mover and hit the brachialis, a muscle tucked under your biceps. Sure, a standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. Lift the bar with control, by flexing your elbows. Forearms Reverse Grip Barbell Curl Overview The reverse grip barbell curl is a variation of the barbell curl and an exercise used to target the muscles of the biceps. Keeping your elbows close to your sides, curl the barbell up towards your chest. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. Train both with barbell reverse curls! May 20, 2025 · EZ Bar reverse curl uses an overhead grip, which can be your secret weapon in your quest to build bigger and stronger upper and lower arms. Repeat for reps. 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. Aug 9, 2024 · In a reverse curl, muscles are similar to those in a regular curl, but the choice between dumbbells or a barbell depends on several factors. traditional curls (overhand grip vs. The reverse barbell curl is an excellent exercise for building your biceps and your grip strength. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. Text and graphics from the StrengthLog app. Dec 5, 2021 · The reverse grip EZ bar curl is a great exercise for building big and strong forearms. The drill is still compatible with some gym equipment like The EZ Bar Reverse Grip Curl is a great complementary or alternative exercise to the Barbell Reverse Curl. Anyone? Learn how to the reverse barbell curl for massive forearms and biceps. But, the forearm is also the weak link, so you usually use less weight than regular curls. But here’s the kicker—it doesn’t even cross Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Jun 29, 2025 · This blog post will delve deep into the mechanics of the reverse barbell curl, revealing the exact reasons why it’s so effective. Hold a barbell with a pronated grip and pull it toward the shoulders before lowering it down again. Dec 17, 2021 · Close grip barbell curls are similar to biceps curls, but they require a tighter grip and supinated wrists. Here's how to do the exercise, who should add them to workouts, and more. Sep 23, 2023 · The reverse barbell curl, a variation of the traditional barbell curl, is one of the most effective strength gaining exercises targeting your wrists and biceps. Learn to perform the Barbell Preacher Curl (Reverse Grip) with key instructions, muscle groups worked, required equipment, and essential details. Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). Reverse bicepcurls vs. Read our barbell reverse curl guide. Instead of turning your palms up, you flip your grip — palms face down. The strict range of motion gives your biceps the time under tension they deserve for more flex appeal. As you curl with your palms facing downwards, you’re forced to work against gravity in a way that challenges your wrists and forearms more intensely than standard curls do. Keeping the upper parts of both your arms rested on top of the bench, have the arms extended. The reverse grip significantly shifts the tension from the biceps long head to the Band Reverse Curl Instructions Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands shoulder-width apart. Here we will go into what the drag curl is, how to do it, muscles trained, benefits of training biceps, programming, and some variations and alternatives. That one change completely shifts the muscle activation. Both exercises involve curling with a barbell, but the two exercises differ in the grip used while curling. In this comprehensive guide, we’ll delve into the nuances of barbell curl vs reverse barbell curl, exploring their mechanics, advantages, and how to incorporate them into your Dec 11, 2023 · Discover the muscles targeted by reverse curls, the benefits they offer, proper form, common mistakes to avoid, variations to try, and how to incorporate them into your workout routine. Sep 23, 2023 · How to do Reverse Preacher Curls with Barbell Hold a barbell using a pronated (palms down) grip and your hands spaced at shoulder width. As you breathe out, use your biceps to pull the barbell until there is a full contraction in your biceps and the weight is at the Jul 30, 2024 · Reverse barbell curls, a variation of the classic biceps exercise, target the muscles of the forearm in a unique and effective way. Unlike regular curls, which involve a supinated (palms up) grip, reverse curls involve a pronated (palms down) grip. It can be performed with cables, dumbbells, barbells, and other weights like other biceps curl variations. My question is if there has been anyone who's got experience doing both for a period of time and to compare results. Learn the best techniques and tips for optimal results! Jun 25, 2024 · Maximize your arm gains with barbell bicep curls. Jun 7, 2024 · Preacher Reverse Curls The use of a preacher chair offers support and challenges the peak contraction of the biceps and brachialis muscles. Learn how to do this exercise, the muscles worked, and the main benefits. Keep reading to learn how. Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. The Right Way to Reverse Curl Perfecting the reverse curl is a surefire way to level up Jun 9, 2017 · When performing a reverse curl you can either use dumbbells, or an EZ curl bar or a straight barbell like an Olympic bar. 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. Additionally, other muscles come into play as secondary stabilizers during the reveres grip cable curl: Biceps Brachii, Brachialis, Some other muscles worked or played stabilizer roles, including wrist Extensors, flexors, and core muscles. The dumbbell reverse-grip concentration curl is an isolation exercise that targets the biceps brachii and brachioradialis muscles. WHAT IS THE DRAG CURL? This drag curl has you set up with the barbell right against your The Barbell Spider Curl (Reverse Grip) is an isolation exercise that primarily targets the brachialis and brachioradialis, with secondary emphasis on the biceps brachii and forearm extensors. You may do reverse curls using free weights, resistance bands, or even a cable machine. It activates and develops prominent muscles, including the brachialis of your upper arm and the brachioradialis of your forearm. Using a reverse grip increases the demand for grip strength, and can be a way to train for functional applications of biceps strength. Hi guys I've been reading up on it a bit and I have only been able to find a handful of studies. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. The Reverse Grip Barbell Curl is a beginner-level isolation exercise that primarily targets the brachialis and forearm extensors, particularly the brachioradialis, while also working the biceps brachii. 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. They are a highly effective way to target the forearm and bicep muscles. REVERSE CURLS: MUSCLES WORKED Let’s talk about one of the most underrated muscles in your arm and the primary muscle that the Reverse Curl targets: the brachioradialis. Utilizing a reverse grip, it targets not only the biceps brachii but also the brachialis and brachioradialis, essential muscles for enhancing the overall size and strength of your arms. You’ll learn how this exercise stimulates muscle growth, improves your grip strength, and enhances overall arm development. Similar to other curls, this isolation exercise targets the biceps. Oct 28, 2024 · Transform your upper arms with the Barbell Standing Reverse Grip Curl. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. underhand grip). Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Discover the secrets to mastering this essential move below, and keep reading for a step-by-step guide to doing it right. Jun 20, 2025 · The pronated grip of the reverse curl helps target the forearm muscles while developing your biceps and grip strength. Your forearm extensors get some love too, improving grip strength. Apr 10, 2001 · Most people do them (with a barbell or EZ curl bar) because they build the upper/outer forearm as well as the biceps. Dec 10, 2022 · What are Reverse Curls? Reverse curls are a type of exercise that helps build the muscles in your upper arms. Don’t let your upper arm travel back during the curl. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. May 24, 2025 · Muscles Worked Reverse curls primarily target the brachioradialis, a muscle in your forearm that helps with elbow flexion. Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. Aug 26, 2025 · Build better arms with the Reverse Curl.