Arms · Isolation

Reverse Curl

An overhand curl that builds the forearms and brachialis.

MAIN MUSCLE
Brachioradialis, Forearms
ALSO WORKS
Brachialis, Biceps
EQUIPMENT
EZ bar, Barbell
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold an EZ bar or barbell with an overhand, shoulder-width grip.

  2. Keep the elbows at your sides and wrists straight.

  3. Curl the bar up to shoulder height.

  4. Lower slowly to full extension.

COMMON MISTAKES

  • Swinging the torso to move the weight; keep elbows pinned and body still.
  • Elbows drifting forward at the top; keep them under the shoulders.
  • Rushing the negative; lower the weight in about two to three seconds.

TIPS

  • Squeeze hard at the top and fully straighten the arm at the bottom.

QUESTIONS

Which muscles does Reverse Curl work?

The main muscle is Brachioradialis, Forearms. It also works Brachialis, Biceps.

How many reps should I do?

FORGE suggests 10-15 reps for Reverse Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Reverse Curl?

These train the same muscles: Hammer Curl, Wrist Curl, Reverse Wrist Curl.