How to Do the Reverse Curl
The reverse curl is a curl with an overhand grip, so your palms face down the whole way. That grip takes the biceps partly out of the picture and puts more demand on the brachialis and the forearm extensors on the top of the forearm. It is a good fit for lifters who want thicker forearms and stronger grip, and a useful break from standard curls.
Log every set of your Reverse Curl in Superlift
Muscles worked
Primary
- Forearms
- Biceps
Secondary
- None to speak of
How to do the Reverse Curl
- 1
Stand holding a barbell or dumbbells with an overhand grip, hands about shoulder-width apart.
- 2
Let your arms hang with your elbows pinned to your sides.
- 3
Keep your wrists straight and slightly locked, not bent back.
- 4
Curl the weight up toward your shoulders without letting your elbows drift forward.
- 5
Squeeze your forearms and the muscle along the top of your upper arm at the top.
- 6
Lower the weight slowly until your arms are straight.
- 7
Keep your torso still the entire set.
Form cues to remember
- Wrists stay straight, knuckles up
- Elbows pinned at your sides
- Do not swing; stand tall
- Lower with control
Reverse Curl video tutorial
Common mistakes
Letting the wrists bend back
Keep your wrists neutral and grip the bar as if you were making a fist.
Swinging the weight
Use a lighter load; reverse curls are harder than regular curls.
Elbows drifting forward
Lock your elbows against your sides so your forearms do the work.
Dropping the weight fast
Lower for two to three seconds to keep tension on the forearms.
Sets and reps
| Muscle growth | 3 sets of 8–12 reps, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps, 45 sec rest |
Because the grip is weak, use a lighter load than your normal curl and stop if you feel pain in the wrists or the outside of the elbow.
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Track your Reverse Curl and watch it go up
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Reverse Curl FAQ
What muscles do reverse curls work?
The brachialis, brachioradialis and the forearm extensors, plus the biceps as a helper. The overhand grip shifts the load away from the biceps.
How much weight should I use for reverse curls?
Expect to use about half to two-thirds of what you curl with a normal underhand grip. Pick a weight you can curl with no swinging for 8–12 reps.
Reverse curl vs hammer curl, which is better?
Both train the brachialis and forearms. The reverse curl uses a palms-down grip and hits the forearm extensors harder, while the hammer curl uses a neutral grip that lets you lift heavier.
