Do reverse curls work forearms. Learn how to do the perfect reverse curl.
Do reverse curls work forearms 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. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Your forearms should grow from training your grip, which comes with doing deadlifts, rows, pullups, etc. There are many different biceps curl variations out there, but not all of them are created equal. The reverse barbell curl is an excellent exercise for building your biceps and your grip strength. Would usually do the BC with dumbbells and RC with a bar. May 20, 2024 · Why do it: Why do standard and reverse curls when you can do one curl variation that offers the best of both worlds? The Zottman curl involves twisting from a reverse grip to a supinated grip as you move, hitting your biceps, forearm flexors, and forearm extensors. It is excellent for building the bicep and brachialis muscles (upper arms) and stimulating the brachioradialis muscle (lower arm). Is preacher curl better than bicep curl? Should you perform both exercises Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. Jul 24, 2024 · Do you want bigger, stronger biceps? If so, you need to do the right exercises. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. 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. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. Dec 25, 2021 · The reverse preacher curl is really good exercise for building your biceps muscles, brachialis, and brachioradialis. Jun 7, 2022 · The most common forearm exercises are wrist curls and reverse wrist curls, but there are so many other exercises you can do if you want to see improvements in your forearms. Take, for example, the forearm. Dec 10, 2022 · What Muscles Do Reverse Curls Work? Building muscle isn't all about hulking biceps and chiseled pecs. Brachioradialis gets hit nicely too. Reverse curls are less likely to cause injury. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. This tiny tweak shifts the focus from just your biceps to your brachialis and forearms — that sweet, meaty muscle under your biceps that gives your arms more thickness. Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Choose the exercise that best suits your fitness goals and incorporate it into your workout routine for optimal results. Oct 26, 2024 · Build impressive forearms with the Barbell Reverse Wrist Curl! Learn the proper form, avoid common mistakes, and elevate your lower arm workouts for real results. Jan 16, 2023 · Do reverse wrist curls work the brachioradialis? The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. This exercise is 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 When done in standing, I prefer to do them as a reverse wrist roll for time paired up in ladder style with a reverse barbell curl to hit the brachioradialis (another prominent muscle in the forearm). Rest days are one of the most important aspects of building muscle, and if you can rest your forearms while still managing to work on your forearms, your grip strength and your muscle mass are going to be absolutely out of this world. It's important to note that wrist curls primarily target the forearm muscles, but they also work some of the muscles in your hand, such as the flexor pollicis longus and the extensor pollicis brevis. 3 Wrist Curls Exercises For Stronger Forearms Here are three exercises you can perform to target your wrist muscles: 1. 2 days ago · When comparing reverse curls and hammer curls, it's essential to understand that while both exercises target the forearm muscles, they engage them differently. That said, hammer curls are still more effective than reverse curls for building the biceps because they have you curl with more supinated wrists. 1. Are you looking to develop your forearms and grip strength without adding additional time to your workouts? Jun 7, 2024 · Learn to do reverse biceps curls and variations for your fitness level. This exercise also engages the brachialis and Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. In the image below, you can see the muscles worked during palm-up wrist curls highlighted in red. 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. Here's a detailed guide on how to do reverse grip EZ bar curls with proper form! Jan 8, 2022 · Learn how to do the standing wrist curl with a barbell to work your forearms. Jul 20, 2025 · Compare hammer curls vs reverse curls for forearm growth. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. Also learn about the benefits of the exercise and the muscles it works. Jul 21, 2025 · How to do reverse curl? The reverse curl is a highly effective resistance exercise designed to specifically target the brachioradialis and other forearm extensor muscles, contributing significantly to forearm development, grip strength, and balanced arm musculature. If you’re looking to build a well-rounded forearm and improve your grip strength, this exercise is a must. As you lower the weight, the biceps contract to curl the bar towards your shoulders. 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. 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. Nov 26, 2024 · The reverse curl is a fantastic exercise for your biceps, forearms, and grip. Follow our step-by-step instructions and tips. By using an overhand (pronated) grip, this curl Jul 23, 2024 · Dumbbell Reverse Curl Muscles Worked The dumbbell reverse curl primarily targets the muscles in the forearm, specifically the brachioradialis. Nov 7, 2024 · What are reverse wrist curls? These work the opposite muscles, the wrist extensors. Mar 8, 2024 · To build bigger forearms, all you need are three forearm exercises: reverse curls, wrist curls, and wrist extensions. This exercise is beneficial for individuals seeking to develop strength and size in their biceps. Discover the proper form, the mistakes to avoid, and the many benefits. Unlike traditional wrist curls, which focus on the flexor muscles, reverse wrist curls isolate the extensors, enhancing grip strength, wrist stability, and overall forearm endurance. Here's how to do the exercise, who should add them to workouts, and more. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Also learn the mistakes to avoid. This blog post delves into the anatomy, mechanics, and research behind reverse curls to answer the question: do reverse curls work forearms? Nov 19, 2025 · Reverse curls primarily target the brachioradialis muscle, located in the forearm, which plays a crucial role in stabilizing the elbow and facilitating forearm rotation. Some of the most impressive muscles are the ones you can't see. This variation Apr 7, 2024 · Forearm curls and reverse forearm curls are two fundamental exercises that target the muscles in the forearms, playing a crucial role in grip strength, wrist stability, and overall athletic performance. 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. Building stronger forearms doesn’t have to rely on wrist curls alone. May 3, 2024 · Biomechanics of Preacher Curls Preacher curls are performed on a specialized preacher bench that supports the upper arms and restricts the range of motion. To do the reverse wrist curl, you’ll raise the back of your hand toward the ceiling. New comments cannot be posted and votes cannot be cast. 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. Keep reading to learn how. But when did you last do a reverse biceps curl? That’s the variation in which, instead of curling a weight up with wrists turned so your palms face upwards and Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. This often-overlooked muscle group is responsible for everything from opening jars to playing the piano. This step-by-step tutorial shows you how to perform reverse preacher curls with the optimal arm Master the dumbbell reverse curl with our 2025 guide. 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. So if you’re ready to get serious about your grip strength and beefing up your forearms, then this is the exercise for you. Jun 9, 2017 · When did you last do a biceps curl? If you’re a regular in the weights room, we’d wager it was in the last week. This is the shallowest muscle on the radial side of your forearm. This complete guide includes several reverse curl variations. Oct 24, 2025 · Ever feel like your forearms gave up before your biceps did? The reverse barbell curl fixes that. Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. You 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. Improve your forearm strength and balance with proper form, set and rep guide and tips. Reverse curls aren’t just another arm exercise; they're a game-changer for enhancing grip strength and reducing elbow stress. 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. Dec 23, 2021 · Learn how to do reverse grip cable bicep curls with the proper technique by reading our step-by-step exercise guide. Discover how this often-overlooked exercise can enhance your grip strength, sculpt powerful forearms, and take your physique to new heights. 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. Learn which exercise builds bigger forearms faster and programming tips. Hammer curls are better suited for building both arm mass and strength. For me personally I don't do any additional forearm work and they seem to grow in proportion. 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. The standard bicep curl, hammer curl, and reverse curl each work the biceps brachii, brachialis, and forearm muscles differently, resulting in varied outcomes. 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. When these muscles grow, your arms look thicker from all angles. Learn the techniques! Oct 9, 2021 · Unlock the hidden potential of your forearms with reverse curls, the secret to building impressive strength and definition. Understanding the differences between these two exercises is essential for maximizing their effectiveness and tailoring your training program to your specific goals. It engages the biceps and forearms and helps with wrist stability and grip strength. 2 days ago · Reverse wrist curls are a targeted exercise designed to strengthen the muscles of the forearm, specifically the extensor muscles responsible for lifting the wrist and fingers backward. Oct 20, 2025 · Are reverse curls enough for forearms? Reverse wrist curls will not only round out your forearms, they’ll also give you more stability while you’re lifting weights and strengthen your wrists. Indeed, we’d guess that even if you only worked out once in the last week then the classic dumbbell curl featured. 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. Oct 1, 2025 · Anatomy — What Muscles Do Reverse Curls Work? Reverse curl muscles worked — brachioradialis & brachialis This move shines because it targets the brachioradialis and brachialis, two muscles often left behind in standard curl training. Train both with barbell reverse curls! 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. Jul 21, 2023 · Many modern weight lifting regimens lack enough forearm work to actually build significant grip strength, and reverse curls may just be the right solution - especially with its additional biceps training stimuli. That said, the standard barbell may be too cumbersome or uncomfortable to work with. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Our complete guide to forearm curls covers the form, common mistakes, and benefits. Aug 4, 2023 · The reverse curl specifically aims to work the brachialis, brachioradialis, and pronator teres muscles in the forearm. Discover the secrets to mastering this essential move below, and keep reading for a step-by-step guide to doing it right. In this comprehensive guide Aug 4, 2023 · The reverse curl specifically aims to work the brachialis, brachioradialis, and pronator teres muscles in the forearm. Here's how to do them. Definitely felt it in my upper arms, most likely due to a brachialis focus. What exercises should be avoided? Behind the head lat pull-down. Avoid: Walk into any gym around the world and you Hammer curls is my vote. The Right Way to Reverse Curl Perfecting the reverse curl is a surefire way to level up May 10, 2022 · What are Wrist Curls? Wrist curls are an isolation exercise that strengthen the wrist and forearms. Reverse curls do a better job engaging the brachioradialis and other forearm muscles. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. So, are you ready to add the reverse bicep curl into your training regimen? Here’s everything you need to know. The reverse curl is a variation of the standard biceps curl except, instead of gripping the weight with the palms up (underhand grip), your palms are facing down (overhead grip). To do these in the seated position, you would rest your forearm on your lap or a bench with your palm facing down. Reverse curls are best thought of as a hybrid biceps and forearm exercise. Learn how to do the perfect reverse curl. Whether you’re an athlete, a weightlifter, or someone who enjoys strength training, forearm curls can make a significant difference in your performance. 1: What Is a Reverse Curl? Alright, quick breakdown — the reverse curl is a variation of the traditional bicep curl, but with a palms-down grip (aka pronated grip). Unlike other arm exercises that also work larger muscle groups (like biceps), wrist curls focus on exercising only one muscle group at a time. Share Sort by: Best Open comment sort options Skip0pot2mus • Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Short answer: it builds stronger forearms, thicker arms, and a rock-solid grip. Honestly bicep curls are hardly even a forearm exercise. Now, many people choose to avoid direct forearm work but if you want maximum development, then wrist curls are a very good option. Today we're going over how to do a standing reverse curl. Brachialis Not to be confused with the similarly named 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. Jan 1, 2023 · What do reverse hammer curls work? Reverse curls work both the biceps, as all curl variations do. Single Arm Reverse Cable Curl The single-arm reverse cable curl focuses on one arm at a time. Unlike traditional bicep curls, reverse curls emphasize the brachioradialis, a muscle that plays a crucial role in forearm thickness and strength. And when it comes to building mass, reverse curls are one of the best exercises you can do Jun 28, 2023 · What are the best forearm exercises to do in 2025? Here's our list of the 10 best forearm exercises that you can start doing right now. How To Do Barbell Wrist Curls Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. Aug 26, 2025 · Build better arms with the Reverse Curl. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Jun 30, 2025 · Understanding Reverse Barbell Curls: A Comprehensive Guide Reverse barbell curls are a variation of traditional bicep curls that target a specific set of muscles in the upper arm. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist Tip: I sometimes train forearms during rest periods when doing legs, since I need to rest a while anyway during things like leg presses and I use that time to pump some reverse ez-bar curls 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. 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. In this detailed guide, we’ll explore everything you Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. Try regular Hammer curls and also pinwheel curls. What Muscles do Wrist 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. . Keep reading for a closer look at each exercise and how to do them right. Reverse grip bicep curls and forearm extensors The overhand grip recruits the forearm 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. The brachioradialis operates to flex your elbow at the forearm. 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 Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. Now with this I like to use the easy bar curl, which is the bar that has the zigzags. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. Add short, targeted forearm work after your main session to unlock bigger numbers and better-looking arms. 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. They may seem like an easy exercise, but they do require proper form to prevent injury or strain. Here are the 4 best variations of reverse curls that can target different areas of your biceps and 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. I used to use them a lot. This setup forces the biceps to work in isolation, with the forearms serving as secondary stabilizers. 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. Altough, when i'm doing reverse curls i don't feel it in my biceps, but i kinda agree on the full ROM part, wrist curls seem to work them more, but it's very weird to do that excercise Archived post. Due to the supinated grip, reverse curls also target the forearm muscles involved in grip, supination, and flexion. (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. This exercise is popular among bodybuilders, athletes, and anyone looking to improve their grip and overall arm development. Jan 12, 2021 · You could technically work on your forearms all week if you bounce between wrist curls and reverse wrist curls. 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 Oct 21, 2024 · Hammer curls provide better focus on your biceps muscles. Unlike conventional curls, which primarily engage the biceps, reverse curls focus on the muscles on the back of the upper arm, known as the brachialis and Mar 30, 2024 · While reverse curls focus on building biceps size and strength, reverse wrist curls strengthen the forearms and improve grip strength. These muscles, located on the top of the forearm, are responsible for extending the wrist and fingers, playing a crucial role in gripping Jul 23, 2024 · Reverse Grip Cable Curls Variations There are many variations of reverse grip cable curl that you can add to your workout routine, and each has its own unique benefits. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. Unlike traditional bicep curls, reverse curls involve gripping the barbell or dumbbell with a pronated (overhand) grip, shifting the focus from the biceps to the forearm muscles. Incorporate wrist curls on days that you work on building your upper body strength. Reverse curls primarily focus on the brachioradialis and brachialis, emphasizing the outer forearm and elbow flexion, whereas hammer curls heavily involve the brachioradialis and the long head of the biceps, promoting balanced forearm Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. May 20, 2024 · The reverse barbell curl is one of the best exercises for adding forearm size, particularly in the meaty brachioradialis. Aug 9, 2022 · Your forearms are the gatekeepers of strength. You can add wrist curls in and they will help, but I wouldnt focus on them too much. Sep 4, 2024 · Reverse bicep curls can be your secret weapon in your quest to build bigger arms. More specifically, wrist curls target the wrist extensor and flexor muscles. Also Known As: Dumbbell wrist curl Targets: Forearms and wrists Equipment Needed: Dumbbells, bench Nov 20, 2025 · Target Muscles: Reverse wrist curls primarily work the extensor muscles in the forearm Reverse wrist curls are a targeted exercise designed to strengthen the extensor muscles in the forearm, a group often overlooked in traditional strength training routines. However, the forearms are also engaged to maintain Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. 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. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. 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. Also, see the amazing benefits and alternatives that are on offer. Jun 14, 2024 · Reverse curls, a staple exercise in many weightlifting routines, have long been debated for their effectiveness in targeting the forearms. But when did you last do a reverse biceps curl? That’s the variation in which, instead of curling a weight up with wrists turned so your palms face upwards and Dec 5, 2021 · The reverse grip EZ bar curl is a great exercise for building big and strong forearms. Stronger forearms → stronger grip → more load on deadlifts, rows, pull-ups, and presses. Jun 21, 2024 · Wrist curls are often recommended to build forearm strength. If you're now onboard with forearm training but unsure what to do, you've come to the right place! I'm about to go over the 7 best dumbbell forearm 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. Grab one of our best-selling fixed barbells, flip your grip, and keep reading — your arms are about to finally look complete. dvccibrwigoenpibjixoqnszfikjpsmmdhrsptpfjbaksokowcwixcgqkwzlufvpsehsrbxcqowboznhitfggb