What does reverse curls work. Text and graphics from the StrengthLog app.
What does reverse curls work. Jun 24, 2025 · You don’t need any fancy schmancy equipment to get the benefits of a reverse Nordic curl. This is one of the first reasons you should consider it – because everybody loves a good bicep pump, it’s a classic benefit of going to the gym in the first Aug 17, 2024 · Reverse curls, a staple exercise in the world of arm training, have gained immense popularity due to their effectiveness in targeting specific muscle groups. Here’s how to do it with an easy step-by-step tutorial using just your body weight and a mat. I bought some fat grips and am planning on adding reverse curls to my workouts 3x a week (although I'll probably do them 5x week) In terms of solely muscle growth / getting larger forearms what kind of set/rep Nov 30, 2020 · T he Overhand Bicep Curl Also known as the reverse curl, the overhand bicep curl is one of the best variations of the standard supinated bicep curl. Additionally, other muscles come into play as secondary stabilizers during the reveres grip dumbbell curl: Biceps Brachii, Brachialis, A handful of other muscles work or play the role of stabilizer muscles, including your Wrist Extensors, flexors, and Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. 1. Learn proper form and tips for success! Jan 16, 2023 · Reverse wrist curls muscles worked They move the muscles of your wrist, hand, and forearm upwards, and they and include the extensor carpi radialis brevis, the extensor carpi ulnaris, the extensor digiti minimi, and the extensor digitorum. The reverse cable curl helps to isolate and work the triceps Jan 1, 2023 · What do reverse hammer curls work? Reverse curls work both the biceps, as all curl variations do. Jun 29, 2025 · What Does Reverse Barbell Curl Work? The reverse barbell curl is a variation of the traditional barbell curl that targets the biceps from a different angle. The lying leg curl exercise isolates the hamstrings, working them directly with knee flexion. Apr 17, 2024 · Unlike traditional curls, in which your biceps shoulder the brunt of the work, reverse curls attack your brachioradialis, the muscle on the front of your forearm. Jul 21, 2023 · The EZ Bar Curl is a beneficial exercise for building arm size and strength. That makes the leg curl a peak contraction exercise. Secondarily, the reverse grip curl targets muscle groups are the biceps brachii and the brachialis as synergists. As for the brachioradialis, you could argue that hammer curls are once again superior because they overload it with more resistance. Jan 1, 2023 · Hammer curls are also better at developing bicep strength because they work the biceps to a greater degree than reverse curls. Ask yourself when was the last time you did a set of dumbbell reverse curls, barbell reverse curls, incline reverse curls or ez bar reverse curls? If you regularly have this exercise listed in your arm workout, I tip my hat to you because you have a firm grip on the curl work you should be doing. Aug 24, 2025 · Reverse Curls and Hammer Curls do also work the forearms, but the way that the Z Curl changes the grip (and the exercise itself) is unique. Flex your biceps, bend your elbows, and lift the dumbbells towards your shoulders. Dumbbell reverse curls are a highly effective exercise for building forearm and bicep strength, and can be a valuable addition to any comprehensive arm workout routine. Reverse curls aren’t just another arm exercise; they're a game-changer for enhancing grip strength and reducing elbow stress. Perfect for all fitness levels and key to a balanced 2025 workout. They will allow you to lift heavier weight and improve arm strength. Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. By adding reverse curls to your workout routine, you can improve the look of your upper arm by enlarging the brachialis and May 18, 2024 · Reverse leg curls are an isolation exercise that specifically targets the hamstrings, the group of muscles located at the back of the thigh. Reverse nordic curls work the quads mainly, and the glutes to a small extent as the ROM is very big, we can even consider it as a mobility exercise. Nov 28, 2004 · Reverse curls really work the brachioradialis. Let’s dig in. Unlike the traditional bicep curl, which involves bending the elbow and lifting a weight towards the shoulder, the reverse cable curl involves extending the elbow and pulling the weight down towards the waist. Nov 15, 2021 · A reverse barbell curl is a great exercise for building huge and strong biceps and forearms. You benefit from working your upper and lower arms at the same time. You Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. That is fancy talk for the muscle that pops out on top of your forearm (inserts on the outside, or lateral, top and runs across to the inside, or medial side, of your forearm) when your hands are palm down. Mar 15, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: reverse curls and regular curls. This causes other muscle groups to be recruited, altering the mechanics of the exercise. Looking to improve your strength, range of motion, and power to enhance your function and performance? Check out our Knee Resilience program! Mar 20, 2024 · In the realm of bicep training, two exercises stand tall: hammer curls and reverse curls. Discover how this often-overlooked exercise can enhance your grip strength, sculpt powerful forearms, and take your physique to new heights. Learn its benefits, proper form, common mistakes, and how to incorporate it into your workout routine for maximum forearm strength. More From Fitness. If you want to target your biceps and forearms at the same time to build total arm strength, overhand bicep curls are for you. What I did, and most people that I saw did, is use a Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. It is great for gaining strength and size in the legs. Learn how to the reverse barbell curl for massive forearms and biceps. Dec 29, 2021 · What's the difference between hammer curls and reverse curls? Read this detailed comparison to learn which exercise is best for you and your goals. Oct 9, 2021 · Unlock the hidden potential of your forearms with reverse curls, the secret to building impressive strength and definition. Aug 11, 2024 · Transform your fitness routine with Reverse Nordic Curls! Strengthen your Quadriceps, Hip Flexors, Hamstrings, Glutes, and Core. By incorporating these strategies, you can maximize your results while avoiding common mistakes that hold many lifters back. Brachioradialis gets hit nicely too. Aug 27, 2024 · Reverse curls, a variation of the classic barbell curl, have gained popularity as an effective exercise for targeting specific head muscles. Dec 10, 2022 · Reverse curl is a popular exercise to build muscles. The brachialis and brachioradialis will be much more heavily involved in hammer curls than normal curls, and developing both is necessary to have impressive arms. If you absolutely feel the need to do them, use whatever equipment you’re most comfortable with. Here's how to barbell bicep curl, along with tips and variations to grow bigger biceps muscles! Hammer curls is my vote. Definitely felt it in my upper arms, most likely due to a brachialis focus. They activate and develop prominent muscles, including the brachialis, which is the main flexor in both hammer curls and reverse curls. Jul 23, 2024 · Reverse Grip Cable Curls Variations There are many variations of reverse grip cable curl that you can add to your workout routine, and each has its own unique benefits. However, the question of “what head does reverse curls work” remains a topic of debate and confusion. Back movements won’t adequately stimulate the biceps or the brachialis to grow all that much unless you’re genetically predisposed to have impressive arms. Here's a detailed guide on how to do a reverse barbell curl with proper form! Feb 14, 2025 · Bicep Curl vs. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. Due to the supinated grip, reverse curls also target the forearm muscles involved in grip, supination, and flexion. Also learn about the benefits of the exercise and the muscles it works. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. Both exercises target the biceps, but they do so in unique ways. The reverse curl is a variation of the standard biceps curl except, instead of gripping the weight with the palms up (underhand grip), your palms are facing down (overhead grip). Aug 9, 2024 · During reverse curls, whether it be with a barbell or dumbbells, pronation and elbow flexion is assisted by this muscle. Don’t let your upper arm travel back during the curl, keep it at your side or move it slightly forward. Reverse Curl: Which builds stronger arms? Discover key differences, benefits, and the best choice for you! These are stretch exercises. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. When I would do them they would be uncomfortable if I had my thumb around the bar. Learn how to do the perfect reverse curl. See also the EZ bar reverse curl, the dumbbell hammer curl to dumbbell reverse curl, and the one-arm dumbbell reverse 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. It is performed while kneeling, lowering yourself backward with your hips fully May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. I mean, it’s only done with bodyweight so it can’t help you get stronger or bigger, right? The reverse Nordic curl is an eccentric exercise that targets the quadriceps muscles, mainly the rectus femoris. (1 , 2 , 3 ) In other words, performing reverse curls could improve your grip strength, allowing you to hold onto more weight while training and handle everyday tasks more easily. Dec 8, 2021 · The reverse Nordic curl is an obscure exercise that may not seem to have any benefits to your training. This exercise involves lying face down on a leg curl machine and curling the weight towards the buttocks, working against resistance to strengthen and develop the hamstrings. May 21, 2025 · Reverse curls are a variation of traditional barbell curls, which are effective strength-gaining exercises targeting wrists and biceps. Reverse Curls What Is A Reverse Curl (Pronated Curl) 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. Dec 10, 2024 · Step Up Your Bicep Curls Building stronger, more sculpted arms isn’t about doing biceps curls mindlessly—it’s about understanding the muscles at work, refining your technique, and pushing your limits with purpose. And yes, you perform them in the pronated position (palms facing down); curls performed in the neutral position (plams facing one Hammer Curls work part of the forearm and the long head of the bicep. your brachialis and brachioradialis, especially the latter) to work harder. But what exactly does this exercise work? Which head of the biceps is primarily engaged during reverse curls? In this comprehensive guide, we delve into the biomechanics of reverse curls, exploring the targeted muscles and unraveling Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. Aug 26, 2025 · Build better arms with the Reverse Curl. e. Is it best to do reverse curls thumbless to activate and grow forearms? I've been working out for 6-7 months now and noticed my forearms are still really skinny and have barely grown. The Right Way to Reverse Curl Perfecting the reverse curl is a surefire way to level up 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. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. Time-efficient – with Zottman curls, you can train your biceps and your forearms at the same time. Jun 30, 2025 · Understanding Reverse Barbell Curls: A Comprehensive Guide Reverse barbell curls are a variation of traditional bicep curls that target a specific set of muscles in the upper arm. Jun 23, 2020 · Reverse curls are a relatively straightforward exercise to perform, but that doesn’t mean you can’t do it wrong! Follow this step-by-step guide to make sure that your sets of reverse curls are as effective and safe as possible. Here's a detailed guide on how to do reverse grip EZ bar curls with proper form! Dec 10, 2022 · Reverse curl is a popular exercise to build muscles. Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. This article delves into the hammer curls vs. This variation can be more effective for building mass and strength in the biceps compared to traditional barbell curls. So in my opinion hammer curls are worthwhile. This exercise is designed to challenge the muscles of the arm in a way that the traditional curl does not, and can be a valuable addition to any upper body workout routine. 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. By using a reverse grip, the Sep 4, 2024 · Reverse bicep curls can be your secret weapon in your quest to build bigger arms. It engages the biceps and forearms and helps with wrist stability and grip strength. May 14, 2023 · In this blog, I show you how to safely set up, perform, and program reverse nordics, and provide you with progressions, regressions, and alternatives to help you meet your goals. They work in a unique manner compared to Apr 16, 2023 · Have you ever tried to do the reverse Nordic curl? It is arguably the best bodyweight exercise to target your quads and gain serious strength and lower body power. Reverse curls are often overlooked but they're essential to forearm strength and grip. Hold a pair of dumbbells or EZ-curl bar with a pronated grip (palms facing away from your body and toward the floor). Squeeze your biceps, then lower under control. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. Mar 3, 2023 · A simple exercise, often done with incorrect form. A 2015 electromyography study found an especially unique advantage to lying leg curls - they work the lower hamstrings to a greater degree than Romanian deadlifts. As such, the aim of the movement is to keep as much tension on the target muscles—your biceps and brachioradialis—as possible. So the main/minor difference between using an EZ Bar and Straight bar is the amount of supination that occurs as you curl the weight. There are more The reverse Nordic curl is a body-weight exercise which mainly works the quadriceps and hip flexors. In this guide, I’m going to teach you how to do Reverse Wrist Curls, explain what muscles they work and give you a few alternatives you can try as well. Dec 18, 2024 · Do reverse leg curls work glutes? While all versions of the leg curl emphasize the hamstrings, some versions do use the gluteus medius or the smaller gluteus medius and minimus to assist the action. This blog post delves into the anatomy, mechanics, and research behind reverse curls to answer the question: do reverse curls work forearms? Learn how to do ez bar curls correctly and avoid common mistakes to get the most out of this powerful biceps exercise and build bigger biceps. Oct 12, 2022 · Here are instructions on how to do reverse curls, step-by-step, along with what muscles reverse curls work and a few alternatives if you’re unable to do them. Jun 9, 2017 · How To Perform A Reverse Curl (Image credit: Glen Burrows) When performing a reverse curl you can either use dumbbells, or an EZ curl bar or a straight barbell like an Olympic bar. Here are the 4 best variations of reverse curls that can target different areas of your biceps and forearms. Reverse curls are best thought of as a hybrid biceps and forearm exercise. Nov 14, 2024 · Discover everything you need to know about the reverse dumbbell curl. Aug 5, 2024 · Reverse curls, a versatile exercise in the world of weightlifting, have gained immense popularity due to their effectiveness in targeting specific muscle groups. Learn the techniques! Jun 20, 2025 · We’ve all heard of the concentration, hammer, and preacher curl, but what about the Reverse Biceps Curl? Although often overlooked, the reverse curl is fantastic for developing the arms. 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). Feb 4, 2025 · The muscles worked are the biceps brachii (primary), brachioradialis, brachialis, and wrist flexors. This essential muscle is located in the superficial portion of the forearm and, as it states in the name, is responsible for the pronation or palm down movement of the wrist. Reverse the movement and lower the bar back to the starting position. Try regular Hammer curls and also pinwheel curls. Jul 21, 2023 · The barbell curl is a beneficial biceps exercise known for its effectiveness at building stronger and larger arms with several mechanical advantages. Bicep Curl Modifications If you’re struggling through a set of bicep curls, switch to a lighter weight to make the reps easier. Oct 12, 2022 · Reverse Wrist Curls are one of the most popular exercises that target the forearms, specifically the wrist extensors. reverse curl debate, exploring their differences, benefits, and which exercise is right for you. If you Jul 27, 2024 · Reverse curls, a staple exercise in the fitness realm, target the biceps, forearms, and secondary muscle groups. Single Arm Reverse Cable Curl The single-arm reverse cable curl focuses on one arm at a time. Are you looking to develop your forearms and grip strength without adding additional time to your workouts?. This exercise works the biceps brachii through the elbow flexion biomechanic. Jun 14, 2024 · Reverse curls, a staple exercise in many weightlifting routines, have long been debated for their effectiveness in targeting the forearms. Lift the bar with control, by flexing your elbows. Jan 16, 2023 · What is a reverse EZ curl? About this exercise Hold the EZ bar in front of your thighs with an overhand, shoulder-width grip. I prefer using Dumbbells for both Jan 1, 2023 · What does the reverse grip curl target? The reverse curl with an EZ bar is a great exercise to target your brachioradialis—the muscle on the anterior (top) part of your forearm, just below your elbow. Reverse curls are a very useful forearm exercise. Read the article to understand how to correctly perform reverse curls and achieve the results you're looking for. It is excellent for building the bicep and brachialis muscles (upper arms) and stimulating the brachioradialis muscle (lower arm). Sep 4, 2024 · Reverse bicep curls can be your secret weapon in your quest to build bigger arms. Continue this movement Oct 24, 2024 · Unlike traditional curls, in which your biceps shoulder the brunt of the work, reverse curls attack your brachioradialis, the muscle on the front of your forearm. Either is fine to do, it'll just depend on wrist flexibility. As you breathe in, curl the bar until your hands are at your shoulders. Boost grip strength and arm definition with the cable reverse curl. May 20, 2024 · The reverse curl is a biceps curl variation that swaps out your standard supinated grip for an overhand grip. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Dec 5, 2021 · The reverse grip EZ bar curl is a great exercise for building big and strong forearms. Introduction: The reverse curl is one of the most underrated biceps and forearm exercises. Discover the secrets to mastering this essential move below, and keep reading for a step-by-step guide to doing it right. Oct 21, 2024 · What do reverse grip cable curls work? Using momentum Despite what the lifting technique of some gym-goers may have you believe, the cable reverse curl is, in fact, an isolation exercise. In this article, we will discuss what exactly is the reverse Nordic curl, how to progress until you can finally do one, muscles targeted, and a workout with this exercise. What I did, and most people that I saw did, is use a Is it best to do reverse curls thumbless to activate and grow forearms? I've been working out for 6-7 months now and noticed my forearms are still really skinny and have barely grown. Why would you do a reverse grip bench press? The reverse grip bench press emphasizes more biceps and upper chest activation than the Jun 29, 2025 · Reverse barbell curls work the biceps from a unique angle, targeting the outer biceps and brachialis muscles. May 18, 2020 · Arnold Schwarzenegger Front Double Bicep Increased forearm activation – Zottman curls are basically a biceps curl on the way up, and a reverse curl on the way down. Now, many people choose to avoid direct forearm work but if you want maximum development, then wrist curls are a very good option. Jul 23, 2024 · Dumbbell Reverse Curl Muscles Worked The dumbbell reverse curl primarily targets the muscles in the forearm, specifically the brachioradialis. M uscles Worked By The Overhand Bicep Curl P rimary Muscle Groups: Reverse curls primarily work the biceps and the Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. The reverse barbell curl is an excellent exercise for building your biceps and your grip strength. How to Do Barbell Curl Grip a bar with an underhand (supinated) grip, hands about shoulder-width apart. Text and graphics from the StrengthLog app. Jul 27, 2023 · Muscles Worked in a Reverse Curl The most important place to start is what a reverse curl does; what muscles does the reverse curl work? As you might expect from any form of curling exercise, it’s going to work the biceps primarily. Nov 26, 2024 · This one exercise is all you need to beef up your arms. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. Jun 7, 2024 · Adding reverse curls to your workout can increase your ability to lift heavier weights during standard biceps curls and correct muscle imbalance between flexor and extensor muscles. Here's how to do the reverse biceps curl with picture-perfect form. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. What many do not know is that reverse curls may be the key to gains. This positioning offers the same major activation in your biceps brachii while increasing activation in surrounding muscles like the brachialis and brachioradialis. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Oct 15, 2024 · The reverse Nordic curl might be the best exercise you're not doing—here's how to do them for strong quads and even stronger tendons. Perform reverse curls by standing with your feet shoulder-width apart. To stress the short head more, there needs to be supination (palm facing up while contracting). Dec 29, 2021 · See our reverse curls vs regular curls comparison to learn about the differences between these two exercises and find out which is most effective. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. What exercises should be avoided? Behind the head lat pull-down. This complete guide includes several reverse curl variations. Would usually do the BC with dumbbells and RC with a bar. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. Unlike conventional curls, which primarily engage the biceps, reverse curls focus on the muscles on the back of the upper arm, known as the brachialis and Dumbbell Reverse Curl The dumbbell reverse curl is a simple strength training exercise that involves holding a dumbbell with an overhand grip and curling it towards your shoulder. This can be done with dumbbells, barbells, and EZ bars. So, are you ready to add the reverse bicep curl into your training regimen? Here’s everything you need to know. Here's how to do the exercise, who should add them to workouts, and more. Nordic curls work the hamstrings mainly and the glutes to a small extent. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. Feb 7, 2022 · Learn how to build muscle mass and arm strength with the Reverse Curl - Includes muscles worked, benefits, technique and variations. Keep reading to learn how. This variation Jan 1, 2023 · Are reverse wrist curls worth it? The behind-the-back barbell wrist curl is an exercise which works the forearms and builds grip strength effectively. Aug 13, 2024 · The reverse cable curl is an effective exercise that targets the muscles in the back of the upper arm, known as the triceps. Avoid: Walk into any gym around the world and you Aug 14, 2017 · Using the reverse grip puts your biceps brachii into a mechanically disadvantaged position, which forces your other forearm flexors (i. 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. 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. But which head does reverse curl work? May 5, 2021 · The reverse curl is a biceps curl variation that uses a different grip style than the standard curl. vqor 754st ap u9xd yijw eafjn 5ct zhmt mxsnew 9tsl3