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Reverse Curl - Instructions, Variations & Alternatives

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Muscles involved

  • Biceps
  • Forearms

    Also known as

    • Supinated Curl
    • Overhand Curl

    How to perform

    Reverse Curl - Starting position

    Reverse Curl - Starting position

    Reverse Curl - Muscle Under Tension

    Reverse Curl - Muscle Under Tension

    1. Set up & Starting position (standing or seated)
      Hold the weight at shoulder width with a pronated (overhand) grip and elbows touching the side of the torso.

    2. Concentric phase
      While keeping your elbows still, curl the weight toward your shoulders by moving your forearms toward your biceps. Keep lifting until the tops of your forearms make forceful contact with your biceps.

    3. Isometric hold (optional) - Hold the contraction for a moment.

    4. Eccentric phase
      Lower the weight to the starting position and repeat the movement.

    Reverse Curl emphasizes the forearm extensors and is particularly effective in building up the brachialis and brachioradialis muscles in order to make your arms look wider. Using a thumbless grip will prevent the bar from resting on your thumb and force your brachioradialis to work even harder.

    Exercise Alternatives