Reverse curl barbell muscles worked. Keep it at your side or move it slightly forward.

Reverse curl barbell muscles worked 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 Nov 15, 2021 · A reverse barbell curl is a great exercise for building huge and strong biceps and forearms. Barbell reverse curl is one of the most effective arm exercises targeting your wrists and biceps. Secondary muscles: Brachialis and brachioradialis are the stabilizer muscles that operate in Apr 28, 2024 · A reverse curl is an upper body exercise that targets the arms, with a particular emphasis on the biceps and forearms. Muscles worked: Biceps brachii (long & short head), brachialis, forearms. Learn how to do this exercise, the muscles worked, and the main benefits. Jun 29, 2025 · The primary muscles worked by the reverse barbell curl are the biceps brachii, which are the muscles on the front of the upper arm. Jul 23, 2024 · Add Cable Reverse Curl Into Your Workout Routine The reverse cable curls can be incorporated into your workout routine in various ways. It activates and develops prominent muscles, including the brachialis of your upper arm and the brachioradialis of your forearm. It is your initial position. 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 exercise works the flexors of the forearm, which are the opposing muscles to the extensors of the forearm worked in the Barbell Reverse Curl. Dec 10, 2022 · Reverse curl is a popular exercise to build muscles. 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. 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. Any type of barbell would stick out uncomfortably behind or in front of your body if you tried to use it to hammer curl. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. Dec 15, 2022 · Barbell Curls and Reverse Barbell Curls are two popular exercises that target the biceps. How to do it: Stand tall with feet shoulder-width apart and core 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). Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. The standard bicep curl, hammer curl, and reverse curl each work the biceps brachii, brachialis, and forearm muscles differently, resulting in varied outcomes. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. 2 days ago · Discover how reverse barbell curls target key forearm and upper arm muscles, enhance grip strength, and improve overall upper body power effectively. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Here's a detailed guide on how to do a reverse barbell curl with proper form! Jul 21, 2023 · The reverse barbell curl is much the same as a regular barbell curl, only with the bar gripped in a different manner and muscles like the brachialis and forearm flexors utilized as primary mover muscles. Keep it at your side or move it slightly forward. 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. 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 Jun 20, 2025 · The brachioradialis muscle on top of the forearm is also engaged and assists with elbow flexion and arm strength. 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. Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. Why it works: The barbell curl enables you to use a stable, bilateral grip, allowing higher loads than most curl variations. Train both with barbell reverse curls! How to Do Reverse Barbell Curls Grip a bar with an overhand (pronated) grip, hands about shoulder-width apart. Learn how to do the perfect reverse curl. Aug 11, 2024 · The barbell reverse curl is a non-negotiable component of arm training. 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. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. Reverse Curl Benefits So, why should you incorporate the reverse biceps curl into your workout routine? Is there any advantage compared to standard barbell curls? It’s a fantastic movement to incorporate into arm workouts for several reasons, like more grip strength, more muscle Jul 24, 2024 · Do you want bigger, stronger biceps? If so, you need to do the right exercises. 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. Aug 11, 2024 · The dumbbell reverse curl is a very effective isolation exercise for the biceps, brachialis, and brachioradialis muscles. (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. Reverse the movement and lower the bar back to the starting position. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Commentary For the best training effect 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 26, 2022 · The Reverse Cable Curl is an isolation exercise that strengthens the biceps and forearms (especially the brachioradialis) by using a pronated (overhand) grip. Here's how to do the exercise, who should add them to workouts, and more. Nov 19, 2022 · What is the reverse curl? What muscles do reverse curls work? Reverse curls vs. 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. By gripping the barbell or dumbbells with a pronated (overhand) grip, the brachioradialis is engaged to a greater extent, making reverse curls an excellent exercise for forearm development. 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). Are you looking to develop your forearms and grip strength without adding additional time to your workouts? Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. Barbell reverse curl: This type of reverse curl employs a straight barbell. This variation places less emphasis on the biceps peak and more on Read our barbell reverse preacher curl guide. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. The reverse grip hand positioning will naturally make the biceps more involved in the exercise. 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 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. As part of a bicep workout, Do 3–4 sets of 8–12 reps along with other bicep exercises, such as the barbell bicep curl and hammer curl. hammer curl benefits, form, and results in our detailed guide! Aug 26, 2025 · Build better arms with the Reverse Curl. 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. Lift the bar with control, by flexing your elbows. Read our barbell reverse curl guide. It’s responsible for that thick, rope-like look near your elbow. Here are some options: As a standalone exercise: Do on 3–4 sets of 8–12 reps. Jun 29, 2025 · The primary muscles worked by reverse barbell curls are the brachialis and brachioradialis. Keeping the upper parts of both your arms rested on top of the bench, have the arms extended. Additionally, you may choose to perform this biceps exercise standing or seated. 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. This exercise can increase your ability to lift heavier weights during standard biceps curl. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. As part of a full-body workout: Do 3 Sep 2, 2022 · The reverse barbell curl exercise works your arm muscles and is great for boosting arm training. 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. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. The main difference involves how you position your wrists and what equipment you work with. Feb 1, 2023 · Biceps Curl Before going in “reverse,” make sure you can handle the standard movement. Hold a barbell with a pronated grip and pull it toward the shoulders before lowering it down again. 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 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. The Reverse Barbell Curl effectively targets the brachialis muscle, situated beneath the biceps. . Together, these muscles make your arms not just stronger but visually fuller. May 24, 2025 · Which bicep curl builds stronger arms? Compare reverse curl vs. Sep 4, 2024 · The reverse curl primarily muscle worked the Brachialis, Brachioradialis and Biceps Brachii. Close grip, weighted pull ups, “narrow” grip barbell curls, and db curls are all better choices for pure bicep work. Jun 30, 2025 · By understanding the muscles worked by reverse barbell curls and incorporating this exercise into your routine, you can build stronger, more muscular arms and improve overall upper body strength and function. However, the question of “what head does reverse curls work” remains a topic of debate and confusion. Unlike traditional curls, palms face down to work out often disregarded muscles. 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. Reverse Barbell Curl Benefits It not just helps in developing an […] 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. There are many different biceps curl variations out there, but not all of them are created equal. This complete guide includes several reverse curl variations. bicep curls vs. May 5, 2021 · 2. But, the forearm is also the weak link, so you usually use less weight than regular curls. Repeat for reps. Also learn about the benefits of the exercise and the muscles it works. Aug 11, 2024 · Muscle Worked Barbell Bicep Curl Performing barbell curls targets the following muscles: Primary muscles: Barbell curl is an isolation exercise that primarily targets the biceps brachii — long and short head. Nov 26, 2024 · The hammer curl works just about all of the same muscles as the reverse biceps curl. Oct 9, 2021 · Reverse curls differ from traditional curls in that they target the brachioradialis muscle, located on the thumb side of the forearm. 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. hammer curls: Which is better? Equipment to use for reverse curls How to perform the reverse barbell curl and mistakes to avoid Benefits of the reverse bicep curl Best reverse curl variations, alternatives, and programming tips Sample biceps workout Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. Both exercises involve curling with a barbell, but the two exercises differ in the grip used while curling. Mar 20, 2024 · While you can do a reverse curl with a barbell, EZ bar or dumbbells, using barbells for hammer curls would be, er, awkward, to say the least. You may do reverse curls using free weights, resistance bands, or even a cable machine. This engagement contributes significantly to the overall thickness and definition of your upper arms, creating a well-rounded appearance that complements your biceps. Nov 28, 2024 · The Barbell Reverse Preacher Curl is an effective exercise for building stronger, more defined biceps. Incorporating these variations into your routine can help overcome plateaus, improve muscle definition, and increase grip strength. 3. The brachialis sits underneath your biceps — the hidden muscle that adds width and density. Read the article to understand how to correctly perform reverse curls and achieve the results you're looking for. Secondary Jul 21, 2023 · Equipment Needed to Reverse Curl Reverse curls may be performed with any number of different free weight implements, but are most effective when performed with a pair of dumbbells or with an EZ-barbell, as the usage of a straight barbell may place strain on parts of the wrists and forearms. Sure, a standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better. The reverse barbell curl is an excellent exercise for building your biceps and your grip strength. Reverse curl variations are designed to target the same primary muscles as the standard reverse curl but from different angles and with varying intensities. They are a highly effective way to target the forearm and bicep muscles. Practice this variation if you’ve already mastered the barbell curl. The long head develops a better bicep peak, and the short head enhances the thickness. Oct 12, 2022 · Barbell Reverse Curls (How To, Muscles Worked, Benefits) By Coach Horton October 12, 2022 Updated On November 7, 2025 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. This increases mechanical tension—one of the strongest drivers of muscle growth. 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. With this combination, users can work both muscle groups for improved strength and better arm development. Place the back of your upper arms against the bench and extend your lower arms. The biceps are responsible for flexing the elbow and supinating the forearm, which means rotating the forearm so that the palm faces upwards. Don’t let your upper arm travel back during the curl. Some other muscles are worked or stabilizer muscles, including your wrist extenders and rectus abdominis. Instructions for the barbell curl exercise. EZ-curl bar reverse curl: This variation relies on you having access to an EZ-curl bar, a type of curl bar with an angled handle designed to reduce pressure on your wrists. See how the exercise is performed, the proper technique, and which muscles are worked. Learn to perform the Barbell Curl (Reverse Grip) with key instructions, muscle groups worked, required equipment, and essential details. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. This will work muscles in your biceps and your forearms to strengthen and tone those arms. 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. The Barbell Reverse Curl targets forearm and bicep muscles, improving grip strength and upper arm balance. Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. The brachialis is a muscle located in the upper arm, responsible for flexing the elbow joint. Oct 24, 2025 · Reverse Barbell Curl Muscles Worked Primary Movers — Brachioradialis, Brachialis, and Biceps Brachii The brachioradialis is your forearm’s MVP. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together.