Reverse grip curls dumbbells muscles worked. Learn how to do the perfect reverse curl.

Reverse grip curls dumbbells muscles worked 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. 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 Learn how to the reverse barbell curl for massive forearms and biceps. Hammer curls: Neutral (palms inward), focusing on biceps and brachialis. Nov 14, 2024 · Weak grip strength is a common problem, but the reverse dumbbell curl helps strengthen the muscles that support a solid grip. See also the EZ bar reverse curl, the dumbbell hammer curl to dumbbell reverse curl, and the one-arm dumbbell reverse curl. Now, the reason for using a pronated (Underhand) grip is so you can really emphasize the brachioradialis (Forearm muscle on the thumb side) and the exercise does a great job at building size and strength in this area of the arm. This variation of the traditional curl involves gripping the barbell or dumbbell with palms facing downward, which shifts the emphasis from the biceps to the forearm muscles. Brachioradialis gets hit nicely too. But here’s the kicker—it doesn’t even cross Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Dumbbell Finger Curls are a great complement to Dumbbell Reverse Grip Curls as they work the opposing muscle group. It activates and develops prominent muscles, including the brachialis of your upper arm and the brachioradialis of your forearm. 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. Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. Both exercises involve curling with a barbell, but the two exercises differ in the grip used while curling. The drill is still compatible with some gym equipment like Aug 14, 2017 · Using the reverse grip puts your biceps brachii into a mechanically disadvantaged position, which forces your other forearm flexors (i. Jul 24, 2024 · Do you want bigger, stronger biceps? If so, you need to do the right exercises. Instead of your biceps doing most of the work, your brachioradialis and forearms take over. You may do reverse curls using free weights, resistance bands, or even a cable machine. Fortunately, there’s an easy fix — add the dumbbell reverse curl to your routine. This is the long, thick forearm muscle that runs down the thumb side of your lower arm. Definitely felt it in my upper arms, most likely due to a brachialis focus. 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. Instead of turning your palms up, you flip your grip — palms face down. Here's how to do the exercise, who should add them to workouts, and more. Since many lifters 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. This exercise works the forearms and grip strength by having the user hold a dumbbell behind their back and curl their fingers up and down. Also learn about the benefits of the exercise and the muscles it works. Hold a barbell with a pronated grip and pull it toward the shoulders before lowering it down again. This variation allows you to target the brachioradialis effectively and can help improve your forearm strength and grip. It trains the muscles of the bicep, brachialis (upper arms) and brachioradialis (lower arm). Dec 10, 2022 · What are Reverse Curls? Reverse curls are a type of exercise that helps build the muscles in your upper arms. Additionally, you may choose to perform this biceps exercise standing or seated. Place the back of your upper arms against the bench and extend your lower arms. Feb 1, 2023 · Biceps Curl Before going in “reverse,” make sure you can handle the standard movement. Keep them at your sides, or move them slightly forward. Perform reverse curls by standing with your feet shoulder-width apart. Oct 1, 2025 · Why Train Reverse Curls? Benefits of reverse curl vs traditional bicep curls Most lifters live on standard curls, but the reverse curl hits muscles you didn’t even realize were lagging. The dumbbell reverse curl targets the brachialis, brachioradialis, and forearm muscles. The standing dumbbell reverse curl is a variation of the standing dumbbell curl and an exercise used to strengthen the muscles of the biceps. They offer a surprising array of benefits, while building muscle in a natural way. You can lift both dumbbells simultaneously or alternate between left and right. What many do not know is that reverse curls may be the key to gains. The Dumbbell Behind Back Finger Curl is a great complementary exercise to the Barbell Reverse Curl as it targets the opposite muscle group. This exercise involves standing with the feet shoulder-width apart and the arms extended in front of the body. 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. your brachialis and brachioradialis, especially the latter) to work harder. Reverse curls can be done with dumbbells, barbells, or resistance Targets the forearms and biceps with a focus on grip strength and arm stability. Reverse curls are an often overlooked exercise but one that should be included in your daily workouts. Equipment Reverse curls: Barbell or dumbbells work well. Aug 11, 2024 · The dumbbell reverse curl is a very effective isolation exercise for the biceps, brachialis, and brachioradialis muscles. Dec 15, 2022 · Barbell Curls and Reverse Barbell Curls are two popular exercises that target the biceps. e. Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. Keep reading to learn how. It’s always useful to know what muscles are involved in the exercises you include in your workout. 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. 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. They are a highly effective way to target the forearm and bicep muscles. Keep them at your sides or move them slightly forward. 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. It is your initial position. 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. Are you looking to develop your forearms and grip strength without adding additional time to your workouts? Dec 11, 2023 · The EZ bar reverse curls offer a more comfortable grip and wrist position compared to traditional straight barbell reverse curls. Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. 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. That one change completely shifts the muscle activation. 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. 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. Muscle Focus Dec 23, 2021 · Although dumbbell reverse curls still work the biceps to a degree, they primarily work the brachioradialis. This article provides detailed instructions on how to perform the exercise. The reverse grip hand positioning will naturally make the biceps more involved in the exercise. Aug 11, 2024 · The barbell reverse curl is a non-negotiable component of arm training. The standard bicep curl, hammer curl, and reverse curl each work the biceps brachii, brachialis, and forearm muscles differently, resulting in varied outcomes. 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. This causes other muscle groups to be recruited, altering the mechanics of the exercise. Repeat for reps. 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. 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. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. How to Dumbbell Curl Hold a pair of dumbbells in an underhand (supinated) grip, arms hanging by your sides. Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. [1] It’s a powerful elbow flexor that becomes more active when you place your biceps in a position of mechanical disadvantage, which is to say when you curl with an overhand grip. The reverse grip is particularly useful in forcing the forearms to become involved in some of the workload. Would usually do the BC with dumbbells and RC with a bar. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance. Reverse the movement and lower the dumbbells back to the starting position. But, the forearm is also the weak link, so you usually use less weight than regular curls. However, it is worth noting that reverse curls require you to hold your dumbbell or barbell with your palms facing downwards. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. You’ll learn how this exercise stimulates muscle growth, improves your grip strength, and enhances overall arm development. Don’t let your upper arms travel back during the curl. 2. You’ll feel it Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Strengthen your biceps, master proper form, and maximize your workout results today! Aug 11, 2024 · Transform your Back workout with the Reverse Grip Row. Keeping the upper parts of both your arms rested on top of the bench, have the arms extended. 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. Reverse Barbell Curl Benefits It not just helps in developing an […] Jul 23, 2024 · The cable reverse curl primarily targets the muscles in the forearm, specifically the brachioradialis. Learn the best techniques and tips for optimal results! The reverse barbell curl is an excellent exercise for building your biceps and your grip strength. Close grip, weighted pull ups, “narrow” grip barbell curls, and db curls are all better choices for pure bicep work. 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. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. The payoff? Stronger arms that look balanced and function better outside the gym. Unlike traditional curls, this move forces your forearms and grip to work overtime. The reverse curl helps develop the muscles Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. 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. Unlike regular curls, which involve a supinated (palms up) grip, reverse curls involve a pronated (palms down) grip. 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. Dumbbell Reverse Curls: Ideal for unilateral training, dumbbell reverse curls ensure both arms work equally, preventing imbalances. Effectively target your Latissimus Dorsi, Rhomboids, Trapezius, Biceps Brachii, and Posterior Deltoids. 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. 3. Sure, a standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better. Jun 23, 2020 · One of the best exercises for both your biceps and your forearms is the reverse curl. The dumbbell reverse-grip concentration curl is an isolation exercise that targets the biceps brachii and brachioradialis muscles. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. The brachioradialis operates to flex your elbow at the forearm. Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Aug 26, 2025 · Build better arms with the Reverse Curl. Hold a dumbbell in each hand with an overhand grip, arms at your sides. 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. 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. Performing this exercise involves a pronated grip, usually with a barbell. Discover the proper form, the mistakes to avoid, and the many benefits. Overhand curls increase the muscularity and strength of the bicep muscles. 3 days ago · Discover how dumbbell wrist curls target forearm muscles, enhance grip strength, and improve wrist stability for better performance in daily and athletic activities. The dumbbell reverse curl is simply a variation where you do the movement with a pair of dumbbells. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. Reverse Curl 21s Similar to classic 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. 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. By incorporating reverse grip curls into a workout routine, individuals can Mar 20, 2024 · Unlike its more popular counterpart, the reverse curl isn’t a bicep curl! The main muscle you work in a reverse curl is your brachioradialis forearm muscle. 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. 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. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. 2 days ago · Reverse grip curls primarily target the brachioradialis, a muscle located in the forearm, while also engaging the brachialis and biceps brachii. Lift the dumbbells with control, by flexing your elbows. May 24, 2025 · Key Differences Between Reverse Curls and Hammer Curls So, what sets these two exercises apart? Let’s break it down: Grip Reverse curls: Pronated (palms down), emphasizing forearms. Why reverse dumbbell curls boost grip Chest in Reverse When you flip your grip on chest presses from the standard overhand grip to an underhand grip on either barbell or dumbbell moves, the major focus of the exercise switches from the middle- and lower-pec fibers to the upper-pec fibers. Hold a pair of dumbbells or EZ-curl bar with a pronated grip (palms facing away from your body and toward the floor). Learn how to do the perfect reverse curl. . This is the shallowest muscle on the radial side of your forearm. Hammer curls: Typically done with dumbbells for better wrist comfort. Oct 28, 2024 · Transform your upper arms with the Barbell Standing Reverse Grip Curl. There are many different biceps curl variations out there, but not all of them are created equal. Jul 23, 2024 · Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Cable Machine Reverse Curl The cable machine reverse curl is a variation where you attach a straight bar on a cable pulley machine and curl the weight as you usually would. 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. 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. This motion stresses the muscles in your outer arms, which can help build strength and definition. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. Jan 5, 2025 · Main points The dumbbell reverse curl is a compound exercise that primarily targets the brachialis, brachioradialis, and pronator teres muscles in the forearm. Bicep isolation work is particularly helpful for those looking to achieve aesthetics and building a balanced physique.