ForearmsBicepsBarbellDumbbellbeginner
Reverse Curl
Reverse curls use a pronated (overhand) grip to shift emphasis from the biceps to the brachioradialis and forearm extensors. They build the thick outer forearm sweep.
How to Perform
1
Grip a barbell or dumbbells with palms facing down (overhand grip).
2
Keep elbows pinned to your sides.
3
Curl the weight up by flexing your elbows.
4
Squeeze at the top and lower under control.
5
Use lighter weight than regular curls — the forearms are weaker in this position.
Common Mistakes to Avoid
Using too much weight and swinging.
Letting the wrists flex — keep them straight.
Moving the elbows forward.
Muscle Activation
Forearms70%
Biceps50%
Variations
EZ-Bar Reverse Curl
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