Do reverse curls work forearms barbell. Instead, focus on maintaining a controlled .

Do reverse curls work forearms barbell All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. When I would do them they would be uncomfortable if I had my thumb around the bar. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. Apr 10, 2001 · Most people do them (with a barbell or EZ curl bar) because they build the upper/outer forearm as well as the biceps. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. It controls and allows Jun 29, 2025 · The age-old debate: do barbell curls actually work for forearms? For decades, bodybuilders and strength trainers have been divided on the effectiveness of this exercise for building forearm strength and overall grip development. This is the shallowest muscle on the radial side of your forearm. I usually get a good pump on my forearms doing exercises for primarily biceps anyway. Wrist Extensions (Dumbbell) To do the dumbbell wrist extension, you have to position your forearm on something (such as a gym bench) and only have your Jan 3, 2025 · Overview Reverse curls, also known as hammer curls, are a fantastic exercise for targeting your brachialis and brachioradialis muscles, which are essential for forearm strength and grip power. Reverse wrist curls, like the regular version, can be done seated or standing, and with any type of weight but are most commonly done with a dumbbell. For years, this often-overlooked variation of the classic curl has been a staple in the gyms of serious weightlifters and bodybuilders, but it’s only recently started to gain mainstream attention. It engages the biceps and forearms and helps with wrist stability and grip strength. However, the barbell reverse curl is a great staple exercise you can add to the workout regime. Today we're going over how to do a standing reverse curl. The pronated curl, also known as reverse curl, follows the same movement pattern as the bicep curl to bring the weight to the shoulders, but uses a reversed grip so that the palms are facing WRIST CURLS: MUSCLES WORKED When it comes to forearm training, mastering the mind-to-muscle connection is key for getting the most out of wrist curl exercises. Forearms Reverse Grip Barbell Curl Overview The reverse grip barbell curl is a variation of the barbell curl and an exercise used to target the muscles of the biceps. How to do it: Stand tall with feet shoulder-width apart and core How to work reverse curls into your routine (3:08) Because the reverse curl is more of a finesse exercise, it's best used at the end of your arm workout to get an extra pump on your forearms. The brachioradialis operates to flex your elbow at the forearm. Muscles worked: Biceps brachii (long & short head), brachialis, forearms. May 18, 2025 · Forearm curls with dumbbells are one of the most effective exercises to target the muscles in your forearms, helping you build strength, improve grip, and enhance overall arm endurance. Learn the techniques! Oct 24, 2025 · Ever feel like your forearms gave up before your biceps did? The reverse barbell curl fixes that. Aug 17, 2024 · Reverse curls, a staple exercise in the world of arm training, have gained immense popularity due to their effectiveness in targeting specific muscle groups. . In this detailed guide, we’ll explore everything you Dec 25, 2021 · The reverse preacher curl is really good exercise for building your biceps muscles, brachialis, and brachioradialis. This blog post delves into the anatomy, mechanics, and research behind reverse curls to answer the question: do reverse curls work forearms? May 22, 2024 · 10 Barbell Exercises For Forearms These are the best 10 barbell exercises to build forearm size and grip strength. I used to use them a lot. Nov 7, 2024 · To do the reverse wrist curl, you’ll raise the back of your hand toward the ceiling. How to Do Reverse Curls Here’s a simple guide to nailing reverse curls: Grab the Weight – Use a barbell or dumbbells. Avoid: Walk into any gym around the world and you Oct 24, 2024 · Unlike traditional curls, in which your biceps shoulder the brunt of the work, reverse curls attack your brachioradialis, the muscle on the front of your forearm. By using an overhand (pronated) grip, this curl variation reduces direct biceps involvement and targets the muscles responsible for grip strength and arm thickness. There’s also the matter of grip strength. More specifically, wrist curls target the wrist extensor and flexor muscles. Oct 9, 2021 · Reverse curls differ from traditional curls in that they target the brachioradialis muscle, located on the thumb side of the forearm. Also Known As: Dumbbell wrist curl Targets: Forearms and wrists Equipment Needed: Dumbbells, bench Jul 23, 2024 · Dumbbell Reverse Curl Muscles Worked The dumbbell reverse curl primarily targets the muscles in the forearm, specifically the brachioradialis. Our complete guide to forearm curls covers the form, common mistakes, and benefits. Jun 9, 2017 · How To Perform A Reverse Curl (Image credit: Glen Burrows) When performing a reverse curl you can either use dumbbells, or an EZ curl bar or a straight barbell like an Olympic bar. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. Here's how to do the exercise, who should add them to workouts, and more. Honestly bicep curls are hardly even a forearm exercise. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. Now with this I like to use the easy bar curl, which is the bar that has the zigzags. In the image below, you can see the muscles worked during palm-up wrist curls highlighted in red. Also, discover the 5 crucial form mistakes that you must avoid. It is also an excellent way to increase grip strength, which will help you in many other exercises, such as barbell curls, bent-over barbell rows, and pull-ups. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Mar 20, 2024 · Reverse Curls— Muscles Worked Brachioradialis Unlike its more popular counterpart, the reverse curl isn’t a bicep curl! The main muscle you work in a reverse curl is your brachioradialis forearm muscle. Aug 2, 2024 · The primary target of the barbell curl is the biceps brachii, a muscle group located in the upper arm. Slowly curl your wrists downward, lifting the Jan 20, 2023 · Two curls in particular—the hammer curl and EZ-bar reverse curl — hit those areas of your forearms most neglected by wrist curls. Learn how to do the perfect reverse curl. Technique and Form Proper technique and form are essential to minimize forearm activation during preacher curls. Your bicep day is missing one crucial workout; reverse curls. They may seem like an easy exercise, but they do require proper form to prevent injury or strain. A pronated grip (palms facing downwards) places greater stress on the forearms, as the wrist must work against the resistance to Jan 21, 2025 · Isolated movements, like barbell forearm curls, target specific muscles in your forearms and allow for focused strength and development. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. Reverse curls do a better job engaging the brachioradialis and other forearm muscles. Definitely felt it in my upper arms, most likely due to a brachialis focus. Dec 29, 2021 · So since neither reverse curls nor hammer curls work the biceps in full forearm supination, neither exercise is optimal for bicep development. A complete barbell curls workout is included! Jun 26, 2023 · Reverse Preacher Curls Performed with a barbell, dumbbell (s), cable, or machine, reverse curls on a bench lock your arms in place to prevent cheating. Reverse Barbell Curl Benefits It not just helps in developing an […] Jun 21, 2024 · Wrist curls are often recommended to build forearm strength. Like the standard bicep curl, the reverse curl uses elbow flexion to lift the load, challenging the biceps, grip strength, and forearms. The reverse barbell curl is an excellent exercise for building your biceps and your grip strength. The Right Way to Reverse Curl Perfecting the reverse curl is a surefire way to level up Nov 15, 2021 · A reverse barbell curl is a great exercise for building huge and strong biceps and forearms. Regular curls are a good option if you want to build muscle mass in your biceps. Here's how to do them. Grab one of our best-selling fixed barbells, flip your grip, and keep reading — your arms are about to finally look complete. Jun 29, 2025 · The reverse barbell curl, often overlooked, is a game-changer when it comes to building serious bicep mass and strength. You can add wrist curls in and they will help, but I wouldnt focus on them too much. Brachioradialis gets hit nicely too. Some of the most impressive muscles are the ones you can't see. May 20, 2024 · The reverse barbell curl is one of the best exercises for adding forearm size, particularly in the meaty brachioradialis. To do the reverse wrist curl, you’ll raise the back of your hand toward the ceiling. I personally don't think forearms need to be paid too much attention as long as your exercises are worthwhile (pull ups, hammer curls, barbell curls). Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. This often-overlooked muscle group is responsible for everything from opening jars to playing the piano. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. May 20, 2025 · EZ Bar reverse curl uses an overhead grip, which can be your secret weapon in your quest to build bigger and stronger upper and lower arms. Take, for example, the forearm. The flexor muscles of the forearms assist in maintaining a firm grip on the barbell, while the extensors help to prevent the wrist from buckling under the weight. The reverse grip hand positioning will naturally make the biceps more involved in the exercise. Bent-over Barbell Wrist Extension The standing barbell wrist curl is a great exercise to work the forearms. Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. Biceps Branchii More commonly know as the biceps, this muscle group houses two origin points on the shoulder and a single insertion point on the forearm. Oct 26, 2024 · The Barbell Reverse Wrist Curl is a highly effective exercise for developing forearm strength and enhancing grip power. Sep 23, 2023 · The reverse barbell curl, a variation of the traditional barbell curl, is one of the most effective strength gaining exercises targeting your wrists and biceps. This step-by-step tutorial shows you how to perform reverse preacher curls with the optimal arm Learn how to do barbell curls to get bigger biceps, and also avoid wrist pain when doing them. Don’t go in thinking that you can lift a similar weight to what you can with an underhand grip, the short answer is: you can’t. Incorporate wrist curls on days that you work on building your upper body strength. This comprehensive guide will delve into the intricate mechanics of the reverse curl, identifying the primary muscle groups engaged Why it works: The barbell curl enables you to use a stable, bilateral grip, allowing higher loads than most curl variations. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Instead, focus on maintaining a controlled Aug 11, 2024 · Boost your Forearm strength with the Barbell Wrist Curl! Target your Flexor Carpi Radialis, Flexor Carpi Ulnaris, and more. What Muscles does the Reverse Curl Work? This unique exercise primarily taxes the arms in new ways by working the biceps branchii, brachioradialis and brachialis. Dec 10, 2022 · What Muscles Do Reverse Curls Work? Building muscle isn't all about hulking biceps and chiseled pecs. Hammer curls are a fantastic movement because they are in the middle between reverse and bicep curls. Jul 21, 2023 · Equipment Needed to Reverse Curl Reverse curls may be performed with any number of different free weight implements, but are most effective when performed with a pair of dumbbells or with an EZ-barbell, as the usage of a straight barbell may place strain on parts of the wrists and forearms. Additionally, other muscles come into play as secondary stabilizers during the reveres grip dumbbell curl: Biceps Brachii, Brachialis, A handful of other muscles work or play the role of stabilizer muscles, including your Wrist Extensors, flexors, and How do to the reverse curl for forearm and bicep size and strength Master the barbell reverse curl to build serious forearm size and strength as well as sculpt bigger, stronger and more defined arms, says New Body Plan creator and Men’s Fitness cover star Jon Lipsey The reverse curl is a tough exercise. Aug 26, 2025 · It can be performed with a barbell, EZ bar or dumbbells. Reverse Wrist Curls: May 3, 2024 · Regular forearm exercises, such as wrist curls and reverse wrist curls, can strengthen the forearms and improve their ability to stabilize the weight during preacher curls. Both exercises are effective for building bicep strength and development, but they target the muscles slightly differently. That being said, doing a few sets of these here and there and taking it to failure on your back day definitely helped blow my forearms up. Short answer: it builds stronger forearms, thicker arms, and a rock-solid grip. Barbell Wrist Curl Barbell wrist curls target the forearm muscles, specifically the wrist flexors. Here's a detailed guide on how to do a reverse barbell curl with proper form! Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Reverse curls are less likely to cause injury. Jun 30, 2025 · The choice between Reverse Barbell Curls and traditional barbell curls ultimately depends on your personal preference and training goals. Next, rest your forearms on your thighs, allowing your wrists to hang just beyond your knees. Jul 27, 2023 · Today we’re discussing the reverse curl – one of the best exercises you’re probably not using and why you should be. Now, many people choose to avoid direct forearm work but if you want maximum development, then wrist curls are a very good option. Hold them with your palms facing down, hands shoulder-width apart. By gripping the barbell or dumbbells with a pronated (overhand) grip, the brachioradialis is engaged to a greater extent, making reverse curls an excellent exercise for forearm development. Brachialis Not to be confused with the similarly named Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Jun 7, 2024 · Learn to do reverse biceps curls and variations for your fitness level. You may do reverse curls using free weights, resistance bands, or even a cable machine. It activates and develops prominent muscles, including the brachialis of your upper arm and the brachioradialis of your forearm. Your forearms should grow from training your grip, which comes with doing deadlifts, rows, pullups, etc. What many do not know is that reverse curls may be the key to gains. But what’s the truth? Is the Sep 4, 2024 · You can execute the reverse grip bicep curl in many variations, you can do it with a straight barbell, EZ Bar, dumbbells, or a cable machine. Are you looking to develop your forearms and grip strength without adding additional time to your workouts? Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Some swear by the barbell curl as a go-to exercise for crushing grip strength, while others claim it’s a waste of time and energy. It is important to maintain proper form throughout the exercise, keeping your elbows close to your body and using a weight that is challenging but manageable. Oct 12, 2022 · The Reverse Curl is a forearm and biceps exercise that strengthens the upper arms while emphasizing the brachioradialis, the large muscle on the top of the forearm. They are a great exercise for improving grip strength and forearm size and definition. Learn how to the reverse barbell curl for massive forearms and biceps. Procedure First, sit on a flat bench with a barbell in your hands, palms facing down. Learn proper form and tips for success! Dec 5, 2021 · The reverse grip EZ bar curl is a great exercise for building big and strong forearms. Apr 5, 2024 · Ever Wondered, "Are Hammer Curls or Reverse Curls Better For Forearms?" Discover Which 1 of These 2 Exercises Will Give You Popeye Forearms. Discover the secrets to mastering this essential move below, and keep reading for a step-by-step guide to doing it right. Avoid swinging the weight or using momentum to lift the weight. Find out why people neglect it, what are the benefits, and how to do them? Jan 8, 2022 · Learn how to do the standing reverse wrist curl for your forearms with perfect form in our step-by-step tutorial. Nov 26, 2024 · Frequently Asked Questions How to Do the Reverse Biceps Curl Like most other curls, you can perform the reverse biceps curl with a barbell, dumbbells, a loadable cambered bar, or even cables. Additionally, you may choose to perform this biceps exercise standing or seated. 3. Also, see the amazing benefits and alternatives that are on offer. (1 , 2 , 3 ) In other words, performing reverse curls could improve your grip strength, allowing you to hold onto more weight while training and handle everyday tasks more easily. Mar 8, 2024 · To build bigger forearms, all you need are three forearm exercises: reverse curls, wrist curls, and wrist extensions. For me personally I don't do any additional forearm work and they seem to grow in proportion. May 17, 2025 · Build stronger, more defined forearms with targeted workouts, anatomy insights, and training tips to boost grip strength and complete your physique. That is fancy talk for the muscle that pops out on top of your forearm (inserts on the outside, or lateral, top and runs across to the inside, or medial side, of your forearm) when your hands are palm down. Also learn about the benefits of the exercise and the muscles it works. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. This guide will walk you through the intricacies of how to do reverse curls properly, ensuring you get the most out of this powerful exercise. Jan 8, 2022 · Learn how to do the seated barbell wrist curl over a bench in the palms up position. They work the meaty brachioradialis at the top outer area of the forearms, as well as the brachialis and biceps or the upper arms. Granted, I do all my back exercises unassisted and do suicide grip where I can, so my forearms were starting to get defined anyway. What Muscles do Wrist Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. Follow our step-by-step instructions and tips. Would usually do the BC with dumbbells and RC with a bar. Hammer curls are better suited for building both arm mass and strength. According to the study, a 12-week periodized forearm training program can enhance wrist and Oct 26, 2024 · Barbell Reverse Wrist Curls strengthen the top part of the forearm. If you’re looking to build a well-rounded forearm and improve your grip strength, this exercise is a must. Aug 13, 2023 · Conversely, reverse wrist curls work several wrist extensor muscles in the posterior forearm, like the extensor carpi radialis longus, radialis brevis, and carpi ulnaris. May 24, 2025 · Think of reverse curls as a full-arm builder with a forearm focus. Oct 10, 2022 · 1. Exercises like reverse wrist curls, reverse curls, farmer's walks, wrist roller exercises, and dead hangs all offer effective alternatives for balanced forearm development and grip strength. Hammer curls is my vote. There are many different biceps curl variations out there, but not all of them are created equal. Whether you’re an athlete, a weightlifter, or someone who enjoys strength training, forearm curls can make a significant difference in your performance. Unlike other arm exercises that also work larger muscle groups (like biceps), wrist curls focus on exercising only one muscle group at a time. Aug 1, 2015 · Find out how to do reverse barbell curl to develop your forearm muscles. Stand Tall – Keep your feet hip-width apart, knees slightly bent, and core tight. And when it comes to building mass, reverse curls are one of the best exercises you can do Jan 8, 2022 · Learn how to do the standing wrist curl with a barbell to work your forearms. While you’ll need to lift less weight than you would during a traditional seated preacher curl, the reverse grip preacher curl is a fantastic movement for developing thick forearms. Nov 28, 2004 · Reverse curls really work the brachioradialis. This increases mechanical tension—one of the strongest drivers of muscle growth. Reverse curls aren’t just another arm exercise; they're a game-changer for enhancing grip strength and reducing elbow stress. This blog post will delve deep into the mechanics of the reverse barbell curl, revealing the exact reasons why it’s so effective. Keep reading to learn how. Also try reverse grip preacher curls, reverse cable curls, and reverse curls using dumbbells. Practice this variation if you’ve already mastered the barbell curl. 1. Stick with us if you’re ready to make the most of your time in the gym and put the reverse curl to work for the best bicep and forearm gains. Whether you’re performing a Regular Wrist Curl, Reverse Wrist Curl, or Wrist Extension, focusing on your wrist flexors and forearm muscles ensures proper engagement and maximizes results. Oct 21, 2024 · Hammer curls provide better focus on your biceps muscles. Nov 10, 2025 · Are you bored with traditional bicep curls? Our guide explains how to perform reverse curls and why they should remain a staple in your workouts. Also, see 5+ amazing alternatives! May 10, 2022 · What are Wrist Curls? Wrist curls are an isolation exercise that strengthen the wrist and forearms. The best thing about this exercise is it doesn’t require a workout bench. This complete guide includes several reverse curl variations. Specifically, your hands are in a neutral position (palms facing in), which means the hammer curl trains your biceps and forearms more evenly. Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. Keep reading for a closer look at each exercise and how to do them right. Close grip, weighted pull ups, “narrow” grip barbell curls, and db curls are all better choices for pure bicep work. Discover the proper form, the mistakes to avoid, and the many benefits. Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. The exercise involves flexing and extending your wrist with the weight in your hand, either in a seated or standing position. Reverse wrist curls, like the regular version, can be done seated or standing, and with any type of weight Jan 1, 2023 · Are reverse wrist curls worth it? The behind-the-back barbell wrist curl is an exercise which works the forearms and builds grip strength effectively. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. What exercises should be avoided? Behind the head lat pull-down. Train both with barbell reverse curls! Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. The standard bicep curl, hammer curl, and reverse curl each work the biceps brachii, brachialis, and forearm muscles differently, resulting in varied outcomes. Here's a detailed guide on how to do reverse grip EZ bar curls with proper form! May 5, 2021 · 2. May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. Jul 24, 2024 · Do you want bigger, stronger biceps? If so, you need to do the right exercises. Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. That said, hammer curls are still more effective than reverse curls for building the biceps because they have you curl with more supinated wrists. Barbell reverse curl: This type of reverse curl employs a straight barbell. Is it best to do reverse curls thumbless to activate and grow forearms? I've been working out for 6-7 months now and noticed my forearms are still really skinny and have barely grown. Try regular Hammer curls and also pinwheel curls. Jun 14, 2024 · Reverse curls, a staple exercise in many weightlifting routines, have long been debated for their effectiveness in targeting the forearms. Building stronger forearms doesn’t have to rely on wrist curls alone. So, are you ready to add the reverse bicep curl into your training regimen? Here’s everything you need to know. By targeting the extensor muscles along the back of your forearms, this movement contributes to balanced arm development and supports overall upper body strength. It sure didn’t take much time to do 2-3 sets of hammer curls, reverse cable curls, and wrist curls one to two times per week and there’s essentially no recovery burden. While many bicep variations also target the forearms, the pronated grip enhances the forearms involvement further making it a useful move for those looking to improve their overall arm strength. However, the question of “what head does reverse curls work” remains a topic of debate and confusion. They’re essential for anyone looking to improve grip strength and overall forearm development. But, the forearm is also the weak link, so you usually use less weight than regular curls. Jul 23, 2024 · Reverse curls and regular curls are both good exercises for building muscle mass in your biceps and forearm. EZ-curl bar reverse curl: This variation relies on you having access to an EZ-curl bar, a type of curl bar with an angled handle designed to reduce pressure on your wrists. Jun 20, 2025 · We’ve all heard of the concentration, hammer, and preacher curl, but what about the Reverse Biceps Curl? Although often overlooked, the reverse curl is fantastic for developing the arms. I bought some fat grips and am planning on adding reverse curls to my workouts 3x a week (although I'll probably do them 5x week) In terms of solely muscle growth / getting larger forearms what kind of set/rep Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. How to Work Reverse Curls Into Your Routine (2:28) Because the reverse curl is more of a finesse exercise, it's best used at the end of your arm workout to get an extra pump on your forearms. Jun 29, 2025 · Get ready to take your arm workouts to the next level with one of the most effective exercises for building biceps and forearms: the Reverse Barbell Curl. wtqsb ljdmpd qlxawq ysumta uigzseh fhyv ulhxkfed wumd txonlwh hgw grlzq zrd ics iguqcifu bjrt