Reverse Curl

Reverse Barbell Curl · Pronated Curl · Reverse-Grip Curl

IsolationPull forceIsolationIntermediate

BarbellEZ barDumbbellCable Free weightsCable

The reverse curl uses a pronated (palms-down) grip that places the biceps in a mechanically weak position, forcing the brachioradialis, brachialis, and forearm extensors to take over. Keep the wrists firm and the elbows tucked, and use lighter loads than a standard curl. It builds forearm and elbow-flexor strength while thickening the upper arm.

Mechanic

Isolation

Load type

Weighted

Utility

Auxiliary

Video guide ↗

forearmsbrachioradialisbrachialispronatedreverse-griparmscurl