Biceps
Reverse curl
- Kit
- Dumbbells
- Works
- brachioradialis · brachialis
- Also
- biceps · forearm extensors · grip
The reverse curl is a dumbbell curl done with the palms facing down. Turning the grip over takes most of the leverage away from the biceps and hands the work to the brachialis and the muscles on top of the forearm. It is lighter than a normal curl, and a good way to build forearms and elbow strength that ordinary curls leave behind.
Form
How to do reverse curl
- 1Stand tall with a dumbbell in each hand, arms straight by your sides, palms facing behind you. Set your feet about hip width and brace your stomach lightly.
- 2Pin your elbows against your ribs and keep your wrists straight, knuckles in line with the forearm.
- 3Curl both dumbbells up toward your shoulders, palms still facing down, breathing out as you lift.
- 4Stop when your forearms are close to vertical, then lower under control until your arms are straight, breathing in.
- 5Keep the body still and repeat at a steady pace until the timer ends. Use lighter dumbbells than for a normal curl.
Watch for
Common mistakes
The wrists bend back so the knuckles drop below the forearm.
Fix: Grip the handles firmly and keep a straight line from elbow to knuckles on every rep.
Swinging the hips to get a weight that is too heavy moving.
Fix: Drop to a lighter pair. This grip is weaker than a normal curl by design.
The elbows travel forward and the shoulders take over at the top.
Fix: Keep the upper arms against your sides and let only the forearms move.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.