Primary
Biceps
Secondary
Brachioradialis, Forearms, Brachialis
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
See how Reverse Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Reverse curls use a pronated (overhand) grip that shifts emphasis from the biceps to the brachioradialis and forearm extensors. This grip targets the muscles responsible for arm thickness when viewed from the side. Reverse curls are essential for complete arm development and grip strength.
When to use it
Include in arm workouts to target forearms and brachialis.
Who it's for
Intermediate lifters looking to build complete arm development.
Grip the bar with palms facing down and keep your wrists straight throughout—do not let them bend back. Use significantly lighter weight than standard curls; the overhand grip is mechanically weaker. Keep elbows pinned at your sides.
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Stand holding a barbell with overhand (pronated) grip.
Keep hands shoulder-width apart.
Pin elbows to your sides.
Curl the bar up by flexing at the elbows.
Squeeze at the top briefly.
Lower under control to starting position.
Use lighter weight than regular curls.
Focus on forearm and brachioradialis engagement.
Keep wrists straight throughout.
Include reverse curls in arm workouts when developing forearm thickness and brachioradialis mass. They work well after standard curls as a secondary movement, or paired with hammer curls for complete brachialis and forearm development.
Using too much weight - causes wrist strain.
An inconsistent grip during the Reverse Curl can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Bending wrists during curl - stresses wrist joint.
An inconsistent grip during the Reverse Curl can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Swinging body for momentum - reduces muscle targeting.
Bouncing or using momentum during the Reverse Curl makes the movement harder to control and can shift work away from your Brachioradialis. Use a load you can move smoothly through the intended range.
Intermediate lifters looking to build complete arm development.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 45-60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Reverse Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Reverse Curl
The Reverse Curl primarily targets the Brachioradialis, Brachialis, making it an effective exercise for biceps development. Secondary muscles worked during the Reverse Curl include Biceps brachii, Forearm extensors, providing additional training stimulus. Stabilizer muscles engaged include Core, Wrist stabilizers.
Our library labels Reverse Curl as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Reverse Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Reverse Curl is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Reverse Curl include: Hammer Curl, Zottman Curl. These exercises target similar muscle groups as the Reverse Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.