: Reverse forearm curls muscles worked You may not be able to see it, but this important muscle serves as an essential bridge between the arm bone and forearm for smooth joint movement. This small change from traditional curls completely transforms which muscles do the work. By using a reverse grip, the Reverse Curls target the brachioradialis muscle, giving you that thick forearm look and making your elbows bulletproof in the process. With an overhand grip (pronated grip), you’re pulling in all the forearm muscles while keeping constant tension. Most notably, the movement involves your brachioradialis, which is more active and assists the bicep better because of your hand position (1). Keep reading to learn how. With each rep, you're targeting- the show-stopping biceps and its understudy brachialis. Equipment Reverse curls: Barbell or dumbbells work well. Plus, using a reverse grip can also work your grip strength, which is Feb 14, 2025 · Reverse curls are another powerful arm exercise, but they emphasize different muscles compared to traditional bicep curls. 2 days ago · Reverse curls are a strength training exercise that primarily target the brachioradialis, a muscle located in the forearm responsible for elbow flexion and forearm pronation. The brachioradialis operates to flex your elbow at the forearm. 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. Whether you’re performing a Regular Wrist Curl, Reverse Wrist Curl, or Wrist Extension, focusing on your wrist flexors and forearm muscles ensures proper engagement and maximizes results. Reverse curls aren’t just another arm exercise; they're a game-changer for enhancing grip strength and reducing elbow stress. It’s no extra time or effort, but introduces new training effects to overlooked muscles and movements. Reverse the motion by closing your grip and bending your wrist upwards. Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. 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. 1 How to Put in Your Workout Split The dumbbell reverse curl is a lower arm exercise that strengthens and builds the forearms and increases grip strength. Feb 1, 2023 · Contracting your triceps can also be a cue to check for a good straight-arm position. By pronating your hands during the curl, the emphasis shifts from the biceps to the brachialis and brachioradialis muscles. 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 Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. WRIST CURLS: MUSCLES WORKED When it comes to forearm training, mastering the mind-to-muscle connection is key for getting the most out of wrist curl exercises. Oct 1, 2025 · Reverse curl muscles worked — brachioradialis & brachialis This move shines because it targets the brachioradialis and brachialis, two muscles often left behind in standard curl training. Also learn about the benefits of the exercise and the muscles it works. Unlike most other exercises listed in this article, the wrist curl is meant to be performed with only a moderate amount of weight at most. How to Do Dumbbell Wrist Curls Grab a dumbbell with an underhand grip and rest your forearm against your thigh, or alternatively against a bench. Develop powerful and sculpted forearms with reverse wrist curls. It makes them think their workout is more efficient with a heavier weight. If you are following a body part split training program, include the dumbbell reverse curl on arm day. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. It is excellent for building the bicep and brachialis muscles (upper arms) and stimulating the brachioradialis muscle (lower arm). Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. Definitely felt it in my upper arms, most likely due to a brachialis focus. The Right Way to Reverse Curl Perfecting the reverse curl is a surefire way to level up Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. With these, you cannot lift as much weight as on an incline bicep curl. It activates and develops prominent muscles, including the brachialis of your upper arm and the brachioradialis of your forearm. Lower your hand towards the floor, and let the dumbbell roll out in your fingers. The Right Way to Reverse Curl Perfecting the reverse curl is a surefire way to level up Nov 7, 2024 · What are reverse wrist curls? These work the opposite muscles, the wrist extensors. 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. It’s always useful to know what muscles are involved in the exercises you include in your workout. Make it harder: Going heavier is always an option, but you can up the ante in other ways. How to Progress the Reverse Biceps Curl Some lifters might consider the reverse biceps curl to be a simple exercise, but it’s actually an intermediate variation of an otherwise simple exercise — the classic biceps curl. Research indicates that single-joint resistance exercises such as this are effective at increasing muscle thickness and improving the power of the joint being flexed. 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. Muscle Focus Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Nov 14, 2024 · The reverse dumbbell curl primarily targets the brachioradialis, which is a muscle located on the top of the forearm. It’s versatile, too: you can add it to your arm workouts alongside other forms of curl, or replace them altogether. 1 May 20, 2024 · Modifications Dial it back: Using a reverse grip makes the standard biceps curl much harder, especially on the forearm muscles, so beginners may consider working with lighter weights and a supinated grip before working up to reverse biceps curls. Brachioradialis gets hit nicely too. This is the shallowest muscle on the radial side of your forearm. To do these in the seated position, you would rest your forearm on your lap or a bench with your palm facing Reverse curls aren’t just another arm exercise; they're a game-changer for enhancing grip strength and reducing elbow stress. By keeping your thumbs facing up throughout the movement, you shift major tension to the brachialis (muscle beneath your biceps) and the brachioradialis (prominent forearm muscle Jun 29, 2025 · Improved arm strength: Reverse barbell curls target the brachialis and brachioradialis muscles, which are essential for overall arm strength and development. The brachioradialis (the main muscle used in a pronate curl) is the largest muscle in the forearm and definitely worth working out. Plus, using a reverse grip can also work your grip strength, which is Nov 10, 2025 · The real aesthetic benefit, however, is shown in arm width. Most people spend all their time working on the biceps or the triceps, but the forearms, specifically the brachioradialis, play a massive role in overall arm strength and size. Aug 26, 2025 · Build better arms with the Reverse Curl. It provides a structural bridge between the upper arm bone and forearm and is the prime mover during elbow flexion. What many do not know is that reverse curls may be the key to gains. 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. Apr 27, 2024 · Reverse curls, a variation of the classic bicep curl, target the brachialis and brachioradialis muscles in the forearm, complementing your bicep development. Commentary Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist Jun 14, 2024 · Reverse curls, a staple exercise in many weightlifting routines, have long been debated for their effectiveness in targeting the forearms. A strong brachialis will build the muscle laterally, giving your arms a fuller look. Jul 20, 2025 · Hammer Curls: The Neutral Grip Powerhouse Hammer curls get their name from the neutral grip that looks like holding a hammer. Reverse curls also work the brachioradialis, a muscle located on the lateral side of the forearm that assists in elbow flexion and stabilization, along with supination and pronation. 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. Learn how to do the perfect reverse curl. Discover the proper form, the mistakes to avoid, and the many benefits. Swap out reverse curls for close-grip pull-ups or Zottman Jul 23, 2024 · The cable reverse curl primarily targets the muscles in the forearm, specifically the brachioradialis. Jul 27, 2023 · Conclusion The reverse curl is a great choice because it provides an extra layer of benefits to the regular curl. The ability to target this muscle is one of the many benefits Nov 26, 2024 · The hammer curl works just about all of the same muscles as the reverse biceps curl. Many lifters opt for heavier weights. 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. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Below, we cover how to do reverse curls, what muscles they work and how to add Jul 21, 2025 · How to do reverse curl? The reverse curl is a highly effective resistance exercise designed to specifically target the brachioradialis and other forearm extensor muscles, contributing significantly to forearm development, grip strength, and balanced arm musculature. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. 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. Dec 10, 2022 · The reverse curl is your ticket to sculpting a strong, defined set of upper arms. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Feb 14, 2025 · Reverse curls are another powerful arm exercise, but they emphasize different muscles compared to traditional bicep curls. Reverse curls are one of the best biceps exercises for building your arms, and a top-tier arm exercise worth knowing. This tiny tweak shifts the focus from just your biceps to your brachialis and forearms — that sweet, meaty muscle under your biceps that gives your arms more thickness. It can be worked Jul 21, 2023 · Reverse curls will not only train the muscles of the biceps but also much of those that make up the forearms, improving the thickness of the entire lower arm alongside its grip strength - both dynamically and in a static manner. Jun 7, 2024 · Benefits of Reverse Curls The primary muscles targeted during the reverse curl are the biceps brachii and brachialis. Discover the secrets to mastering this essential move below, and keep reading for a step-by-step guide to doing it right. 1: What Is a Reverse Curl? Alright, quick breakdown — the reverse curl is a variation of the traditional bicep curl, but with a palms-down grip (aka pronated grip). By incorporating reverse barbell curls into your workout routine, you can expect to see improvements in overall arm strength, size, and functionality. It lies underneath the bicep muscle and acts as a structural bridge between the bone on the upper arm and the bone on the forearm Apr 24, 2025 · Dumbbell wrist curls target the flexor muscles of the forearm, and are considered to be a single-joint isolation exercise. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Jun 21, 2024 · Benefits of the Wrist Curl Wrist curls are an isolation exercise that targets the muscles in the forearm. You 4 days ago · When considering whether hammer curls and reverse curls target the same muscles, it’s important to understand their distinct mechanics and muscle engagement. This blog post delves into the anatomy, mechanics, and research behind reverse curls to answer the question: do reverse curls work forearms? Dec 23, 2021 · Learn how to perform the single arm reverse curl for your biceps, brachialis, and brachioradialis muscles with just one dumbbell. 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. This blog highlights the three wrist curls workouts that build forearm muscles effectively, along with benefits and the muscles worked. Reverse curls work on the muscles that are not visible; called the brachialis. The brachialis is not a readily visible muscle, as it’s hidden under the biceps. Jun 30, 2025 · That’s why understanding the muscles worked by reverse barbell curls is more important than ever. The main difference involves how you position your wrists and what equipment you work with. 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). This move mainly targets the brachioradialis and forearms, making it great for building grip strength and balanced arm development. 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). Oct 24, 2024 · Reverse curls are a solid variation of conventional bicep curls to work your biceps, with an emphasis on your brachioradialis (front forearm). May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. Aug 11, 2024 · The dumbbell reverse curl is a very effective isolation exercise for the biceps, brachialis, and brachioradialis muscles. These isolation exercises target both wrist Sep 4, 2024 · Reverse bicep curls can be your secret weapon in your quest to build bigger arms. 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. Learn the techniques! Aug 9, 2024 · Pronator Teres (Palm Down Muscle) 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. Hammer curls, performed with a neutral grip (palms facing each other), primarily work the brachioradialis in the forearm and the brachialis and biceps brachii in the upper arm. Jun 20, 2025 · The brachioradialis muscle on top of the forearm is also engaged and assists with elbow flexion and arm strength. Here's how to do the exercise, who should add them to workouts, and more. Learn how to the reverse barbell curl for massive forearms and biceps. Hammer curls: Neutral (palms inward), focusing on biceps and brachialis. Reverse Barbell Curl Benefits It not just helps in developing an […]. Because this muscle is engaged during pronation, it can only be targeted through the use of a palm down, reverse curl grip. Unlike traditional bicep curls, which emphasize the biceps brachii, reverse curls shift the focus to the forearm muscles by using an overhand grip. Discover the top 10 benefits of this exercise for enhanced strength and definition. Would usually do the BC with dumbbells and RC with a bar. Jun 23, 2020 · One of the best exercises for both your biceps and your forearms is the reverse curl. Hammer curls: Typically done with dumbbells for better wrist comfort. Increased muscle balance: By strengthening the brachialis muscle, reverse barbell curls can help to improve muscle balance and reduce the risk of injury. Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. They are a highly effective way to target the forearm and bicep muscles. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. It's one of my favorite exercises and I attribute a lot of my forearm growth to it. Reverse curls also train some of your forearm muscles.

Reverse forearm curls muscles worked. Equipment Reverse curls: Barbell or dumbbells work well.