Primary
Forearms
Secondary
Biceps, Brachialis
Equipment
Barbell
Difficulty
Beginner
Type
Pull
See how Reverse Curl (forearm focus) 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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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 target the brachioradialis and forearm extensors using a pronated (overhand) grip. The grip position creates mechanical disadvantage for the biceps, shifting emphasis to the forearms. This builds the top of your forearm and creates balanced arm development.
When to use it
Include on arm day after regular curls, or on pull day as a forearm focus exercise.
Who it's for
All levels. Essential for balanced arm development and grip strength.
Grip a barbell or EZ bar with palms facing down. Keep your wrists straight and rigid throughout—do not let them bend back. Curl the weight up while focusing on the contraction in the top of your forearms. Use lighter weight than standard curls.
Also targets: Biceps, Brachialis
Want Ely to consider Reverse Curl (forearm focus) for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Stand with feet shoulder-width apart holding a barbell with an overhand (pronated) grip.
Keep elbows close to your sides throughout the movement.
Curl the barbell up while keeping your wrists straight.
Focus on the contraction in the top of your forearms.
Pause at the top when forearms are approximately vertical.
Lower the weight slowly with control back to the starting position.
Use an EZ bar for a more comfortable wrist position.
Keep wrists rigid and straight throughout the movement.
Use lighter weight than regular curls due to the mechanical disadvantage.
Squeeze the forearm extensors hard at the top of each rep.
Use reverse curls after regular curls on arm day, or as a forearm-focused exercise on pull day. They build brachioradialis mass and strengthen the forearm extensors. Essential for balanced arm development—most lifters neglect the top of the forearm.
Using too much weight and compromising form.
Loading more weight than you can control on the Reverse Curl (forearm focus) often creates compensations that shift work away from your Forearms (extensors). Reduce the load until each rep follows the intended path.
Letting wrists bend backward during the curl.
Changing your back position during the Reverse Curl (forearm focus) can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Swinging the body to generate momentum.
Bouncing or using momentum during the Reverse Curl (forearm focus) makes the movement harder to control and can shift work away from your Forearms (extensors). Use a load you can move smoothly through the intended range.
All levels. Essential for balanced arm development and grip strength.
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: 3-4 sets of 10-12 reps for forearm development. Rest 60-90 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 (forearm focus) could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Reverse Curl (forearm focus)
The Reverse Curl (forearm focus) primarily targets the Forearms (extensors), Brachioradialis, making it an effective exercise for forearms development. Secondary muscles worked during the Reverse Curl (forearm focus) include Biceps (brachii), Brachialis, providing additional training stimulus. Stabilizer muscles engaged include Core, Wrist stabilizers.
Our library labels Reverse Curl (forearm focus) as beginner. 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 (forearm focus). 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 (forearm focus) 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 (forearm focus) include: Hammer Curl (forearm focus), Barbell Reverse Wrist Curl, Cable Reverse Wrist Curl. These exercises target similar muscle groups as the Reverse Curl (forearm focus) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.