Barbell reverse curl muscles worked. Commentary For the best training effect .

Barbell reverse curl muscles worked By utilizing a barbell, the exercise encourages the development of grip strength and enhances the overall Reverse curls are an often overlooked exercise but one that should be included in your daily workouts. As part of a full-body workout: Do 3 Mar 3, 2023 · A simple exercise, often done with incorrect form. Place the back of your upper arms against the bench and extend your lower arms. The strict range of motion gives your biceps the time under tension they deserve for more flex appeal. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. The drill is still compatible with some gym equipment like 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. Incorporating these variations into your routine can help overcome plateaus, improve muscle definition, and increase grip strength. This exercise works the flexors of the forearm, which are the opposing muscles to the extensors of the forearm worked in the Barbell Reverse Curl. Together, these muscles make your arms not just stronger but visually fuller. Read our barbell reverse curl guide. This will work muscles in your biceps and your forearms to strengthen and tone those arms. Here are some options: As a standalone exercise: Do on 3–4 sets of 8–12 reps. 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. Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). Muscles worked: Biceps brachii (long & short head), brachialis, forearms. Sep 23, 2023 · How to do Reverse Preacher Curls with Barbell Hold a barbell using a pronated (palms down) grip and your hands spaced at shoulder width. I usually get a good pump on my forearms doing exercises for primarily biceps anyway. This intermediate-level movement uses a pronated grip and strict form to emphasize both the upper arms and forearms. The reverse grip significantly shifts the tension from the biceps long head to the The overhand curl, also known as reverse grip curls, is the most effective bicep workout for the brachialis and brachioradialis, the main muscles involved in major weightlifting workouts. Aug 12, 2025 · Despite its name, the curl bar isn’t just for bicep curls. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. It’s responsible for that thick, rope-like look near your elbow. In my journey to build arm size, I’ve found that the key to impressive biceps isn’t just how much you lift, but how you lift and what exercises you do. 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. They offer a surprising array of benefits, while building muscle in a natural way. The Reverse Barbell Curl effectively targets the brachialis muscle, situated beneath the biceps. It is your initial position. Jun 20, 2025 · The brachioradialis muscle on top of the forearm is also engaged and assists with elbow flexion and arm strength. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. The unique positioning not only enhances muscle activation but also minimizes the The Barbell Reverse Preacher Curl is an excellent exercise designed to target the muscles of the forearm, particularly the brachioradialis and the extensors. REVERSE CURLS: MUSCLES WORKED Let’s talk about one of the most underrated muscles in your arm and the primary muscle that the Reverse Curl targets: the brachioradialis. 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. Here's how to barbell bicep curl, along with tips and variations to grow bigger biceps muscles! Read our barbell reverse wrist curl guide. Both exercises involve curling with a barbell, but the two exercises differ in the grip used while curling. >> Return to exercise directory. Read our ez barbell curl guide. Feb 1, 2023 · Biceps Curl Before going in “reverse,” make sure you can handle the standard movement. Lift the bar with control, by flexing your elbows. Learn how to do barbell curls to get bigger biceps, and also avoid wrist pain when doing them. 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. Definitely felt it in my upper arms, most likely due to a brachialis focus. Commentary Barbell wrist curls train the muscles in the forearm that flexes (bends) the wrist Jul 21, 2023 · The reverse barbell curl is much the same as a regular barbell curl, only with the bar gripped in a different manner and muscles like the brachialis and forearm flexors utilized as primary mover muscles. Jul 30, 2024 · Reverse barbell curls, a variation of the classic biceps exercise, target the muscles of the forearm in a unique and effective way. Mar 15, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: reverse curls and regular curls. Sure, a standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better. This variation places less emphasis on the biceps peak and more on Standing Barbell Curl instruction video & exercise guide! Learn how to do standing barbell curl using correct technique for maximum results! The Barbell Reverse Curl targets forearm and bicep muscles, improving grip strength and upper arm balance. Commentary For the best training effect Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. But here’s the kicker—it doesn’t even cross Sep 4, 2024 · The reverse curl primarily muscle worked the Brachialis, Brachioradialis and Biceps Brachii. Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. This variation of barbell curls will allow you to target the outer head of the bicep 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. It’s also a good exercise for general forearm size and strength. This exercise can increase your ability to lift heavier weights during standard biceps curl. In this comprehensive guide, we’ll delve into the intricacies of reverse curls vs regular curls, helping you determine which exercise is best suited for your fitness goals. Close grip barbell curls are similar to biceps curls, but they require a tighter grip and supinated wrists. Read the article to understand how to correctly perform reverse curls and achieve the results you're looking for. Performing this exercise involves a pronated grip, usually with a barbell. However, the question of “what head does reverse curls work” remains a topic of debate and confusion. 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. Discover the proper form, the mistakes to avoid, and the many benefits. Learn how to do the perfect reverse curl. But, the forearm is also the weak link, so you usually use less weight than regular curls. Would usually do the BC with dumbbells and RC with a bar. Jul 24, 2024 · The standard bicep curl, hammer curl, and reverse curl each work the biceps brachii, brachialis, and forearm muscles differently, resulting in varied outcomes. Dec 17, 2021 · When you flex your arm, that peak of the bicep can either make or break a good gym selfie. This engagement contributes significantly to the overall thickness and definition of your upper arms, creating a well-rounded appearance that complements your biceps. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. It activates and develops prominent muscles, including the brachialis of your upper arm and the brachioradialis of your forearm. You may do reverse curls using free weights, resistance bands, or even a cable machine. Unlike traditional curls, palms face down to work out often disregarded muscles. Mar 20, 2024 · While you can do a reverse curl with a barbell, EZ bar or dumbbells, using barbells for hammer curls would be, er, awkward, to say the least. Oct 26, 2024 · The Barbell Reverse Wrist Curl is a highly effective exercise for developing forearm strength and enhancing grip power. 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. 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. It’s a low-impact exercise that most 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. Here's how to do the exercise, who should add them to workouts, and more. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. This movement is performed on a preacher bench, which provides support and stability, allowing for focused work on the forearms. Are you looking to develop your forearms and grip strength without adding additional time to your workouts? Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. However, it is worth noting that reverse curls require you to hold your dumbbell or barbell with your palms facing downwards. Aug 1, 2024 · Muscles Worked by the Barbell Curl The barbell curl is a single-joint accessory/hypertrophy exercise that can be highly effective at targeting the arms, specifically the muscles below. Barbell reverse curl: This type of reverse curl employs a straight barbell. Bicep Curl Modifications The barbell reverse curl targets these smaller extensor muscles and the brachialis—a vital muscle beneath the biceps that enhances overall upper arm thickness and definition. The reverse grip hand positioning will naturally make the biceps more involved in the exercise. Jun 29, 2025 · The primary muscles worked by reverse barbell curls are the brachialis and brachioradialis. Then, reverse the movement, taking about 2 to 3 seconds to lower the dumbbells to the starting position. Dec 15, 2022 · Barbell Curls and Reverse Barbell Curls are two popular exercises that target the biceps. Utilizing a reverse grip, it targets not only the biceps brachii but also the brachialis and brachioradialis, essential muscles for enhancing the overall size and strength of your arms. Learn to perform the Barbell Preacher Curl (Reverse Grip) with key instructions, muscle groups worked, required equipment, and essential details. They are a highly effective way to target the forearm and bicep muscles. By using a preacher bench, this variation effectively isolates the muscles, allowing for a focused and efficient workout. The preacher bench encourages a strict form, ensuring maximum tension on the biceps throughout the movement. How to do it: Stand tall with feet shoulder-width apart and core The Barbell Reverse Preacher Curl is a powerful exercise designed to target the muscles of the forearms and upper arms, specifically emphasizing the brachioradialis and the extensors. Close grip, weighted pull ups, “narrow” grip barbell curls, and db curls are all better choices for pure bicep work. The good news is, the conventional dumbbell bicep curl isn't the only move that can help build that muscle. Reverse Barbell Curl Benefits It not just helps in developing an […] Nov 19, 2022 · What is the reverse curl? What muscles do reverse curls work? Reverse curls vs. 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. Strengthen your biceps, master proper form, and maximize your workout results today! Mar 1, 2024 · Discover the benefits of barbell drag curl to build bicep size. Keep it at your side or move it slightly forward. Like the reverse biceps curl, the supinated curl can be performed with dumbbells, a barbell, or, if your wrist mobility restricts a comfortable supinated hand position, an EZ-curl bar. e. Muscles worked by the Barbell Reverse Preacher Bicep Curl The primary muscle worked during the barbell reverse preacher bicep curl is the biceps brachii, while the secondary muscles, including the brachialis and forearm flexors, provide support and stability. bicep curls vs. 3. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. Why it works: The barbell curl enables you to use a stable, bilateral grip, allowing higher loads than most curl variations. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Feb 4, 2025 · Step 4 Squeeze your biceps at the top. Instructions for the barbell curl exercise. This is the muscle that runs from your humerus down to the thumb side of your forearm, and it’s essential when it comes to building grip strength and overall forearm size. hammer curl benefits, form, and results in our detailed guide! Aug 11, 2024 · The barbell curl is an isolation exercise that builds muscle and strength in the arms, and it’s probably the first exercise most people start their bicep training with. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. See how the exercise is performed, the proper technique, and which muscles are worked. In the image below, you can see the muscles worked during palm-up wrist curls highlighted in red. Some other muscles are worked or stabilizer muscles, including your wrist extenders and rectus abdominis. Now, the reason for using a pronated (Underhand) grip is so you can really emphasize the brachioradialis (Forearm muscle on the thumb side) and the exercise does a great job at Read our barbell reverse preacher curl guide. Jun 29, 2025 · Combine the reverse barbell curl with other exercises that target the muscles of the arm, such as the traditional curl and the hammer curl, to create a well-rounded upper body workout routine. Any type of barbell would stick out uncomfortably behind or in front of your body if you tried to use it to hammer curl. Don’t let your upper arm travel back during the curl. Incorporating Sep 23, 2023 · Seated Barbell Curl: What is it, How to do, Muscles Worked What are Seated Barbell Curls The seated barbell curl is one of the most effective arm workouts that helps in increasing strength and promotes the growth of your biceps. Learn how to perform this exercise correctly to achieve the best results. By targeting the extensor muscles along the back of your forearms, this movement contributes to balanced arm development and supports overall upper body strength. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Overhand curls increase the muscularity and strength of the bicep muscles. As part of a bicep workout, Do 3–4 sets of 8–12 reps along with other bicep exercises, such as the barbell bicep curl and hammer curl. 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. Brachioradialis gets hit nicely too. The main difference involves how you position your wrists and what equipment you work with. 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. Here's a detailed guide on how to do a reverse barbell curl with proper form! Muscles Worked in Drag Curls Primary muscles worked: Secondary muscles worked: How to Do Drag Curls Commentary Drag Curls differ from standard bicep curls by emphasizing the backward pull of the elbows. Aug 11, 2024 · Reverse barbell curls work the same muscles as reverse plate curls, i. Learn to perform the Barbell Curl (Reverse Grip) with key instructions, muscle groups worked, required equipment, and essential details. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. Aug 11, 2024 · The dumbbell reverse curl is a very effective isolation exercise for the biceps, brachialis, and brachioradialis muscles. Keeping the upper parts of both your arms rested on top of the bench, have the arms extended. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Reverse the movement and lower the bar back to the starting position. 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. hammer curls: Which is better? Equipment to use for reverse curls How to perform the reverse barbell curl and mistakes to avoid Benefits of the reverse bicep curl Best reverse curl variations, alternatives, and programming tips Sample biceps workout Jun 7, 2024 · Preacher Reverse Curls The use of a preacher chair offers support and challenges the peak contraction of the biceps and brachialis muscles. Nov 15, 2021 · A reverse barbell curl is a great exercise for building huge and strong biceps and forearms. These variations target the same muscles but can add variety and prevent workout monotony. As you breathe out, use your biceps to pull the barbell until there is a full contraction in your biceps and the weight is at the Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. How to Do Reverse Barbell Curls Grip a bar with an overhand (pronated) grip, hands about shoulder-width apart. Reverse curl variations are designed to target the same primary muscles as the standard reverse curl but from different angles and with varying intensities. The brachialis is a muscle located in the upper arm, responsible for flexing the elbow joint. The reverse barbell curl is an excellent exercise for building your biceps and your grip strength. Here we will go into what the drag curl is, how to do it, muscles trained, benefits of training biceps, programming, and some variations and alternatives. 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. Dec 10, 2022 · Reverse curl is a popular exercise to build muscles. Oct 24, 2025 · Reverse Barbell Curl Muscles Worked Primary Movers — Brachioradialis, Brachialis, and Biceps Brachii The brachioradialis is your forearm’s MVP. By reversing the grip on the barbell, you shift the emphasis from the biceps to the brachioradialis, a muscle located on the outside of the forearm that aids in supination (turning the palm up). 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). Nov 26, 2022 · The Reverse Cable Curl is an isolation exercise that strengthens the biceps and forearms (especially the brachioradialis) by using a pronated (overhand) grip. Nov 28, 2024 · The Barbell Reverse Preacher Curl is an effective exercise for building stronger, more defined biceps. Also learn about the benefits of the exercise and the muscles it works. Learn how to do this exercise, the muscles worked, and the main benefits. WHAT IS THE DRAG CURL? This drag curl has you set up with the barbell right against your Jul 23, 2024 · Add Cable Reverse Curl Into Your Workout Routine The reverse cable curls can be incorporated into your workout routine in various ways. Additionally, you may choose to perform this biceps exercise standing or seated. Nov 26, 2024 · The hammer curl works just about all of the same muscles as the reverse biceps curl. Repeat for reps. Train both with barbell reverse curls! 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. Dec 25, 2021 · Read our tutorial to learn how to perform the reverse grip preacher curl for your biceps, brachialis, and brachioradialis muscles. Practice this variation if you’ve already mastered the barbell curl. The Barbell Spider Curl (Reverse Grip) is an isolation exercise that primarily targets the brachialis and brachioradialis, with secondary emphasis on the biceps brachii and forearm extensors. With this combination, users can work both muscle groups for improved strength and better arm development. Oct 28, 2024 · Transform your upper arms with the Barbell Standing Reverse Grip Curl. , the brachioradialis, brachialis, and biceps. Reverse the motion by closing your grip and bending your wrists upwards. Lower your hands towards the floor, and let the barbell roll out in your fingers. May 5, 2021 · 2. But what exercises can you do with a curl bar? Read on for the 14 best curl bar exercises. In this comprehensive guide, we’ll delve into the nuances of barbell curl vs reverse barbell curl, exploring their mechanics, advantages, and how to incorporate them into your Barbell reverse curl is one of the most effective arm exercises targeting your wrists and biceps. Hold a barbell with a pronated grip and pull it toward the shoulders before lowering it down again. This increases mechanical tension—one of the strongest drivers of muscle growth. The brachialis sits underneath your biceps — the hidden muscle that adds width and density. Oct 9, 2021 · Reverse curls differ from traditional curls in that they target the brachioradialis muscle, located on the thumb side of the forearm. Aug 9, 2024 · In a reverse curl, muscles are similar to those in a regular curl, but the choice between dumbbells or a barbell depends on several factors. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. The exercise involves an explosive starting force, which must continue until the full range of motion is completed. Learn the proper form, variations, and benefits of this effective bicep-building exercise. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. Reverse Curl Benefits So, why should you incorporate the reverse biceps curl into your workout routine? Is there any advantage compared to standard barbell curls? It’s a fantastic movement to incorporate into arm workouts for several reasons, like more grip strength, more muscle Dec 31, 2024 · The barbell curl is a staple exercise for building biceps, but have you ever considered its reverse counterpart? While both exercises target the biceps, they also work other muscle groups and offer unique benefits. This is one of the first reasons you should consider it – because everybody loves a good bicep pump, it’s a classic benefit of going to the gym in the first Variations include Wall Reverse Curls, EZ Bar Reverse Curls, Barbell Reverse Curls, Cable Reverse Curls, and Prone Incline Reverse Curl. Jul 27, 2023 · Muscles Worked in a Reverse Curl The most important place to start is what a reverse curl does; what muscles does the reverse curl work? As you might expect from any form of curling exercise, it’s going to work the biceps primarily. Muscles Worked in Bicep Curls The muscles worked are the biceps brachii (primary), brachioradialis, brachialis, and wrist flexors. Dec 11, 2023 · Discover the muscles targeted by reverse curls, the benefits they offer, proper form, common mistakes to avoid, variations to try, and how to incorporate them into your workout routine. Aug 11, 2024 · The barbell reverse curl is a non-negotiable component of arm training. How to Do Barbell Wrist Curls Grab a barbell with an underhand grip and rest your forearms against your thighs, or alternatively against a bench. Aug 26, 2025 · Build better arms with the Reverse Curl. (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. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. Jun 25, 2024 · Maximize your arm gains with barbell bicep curls. A complete barbell curls workout is included! Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Secondary Oct 12, 2022 · Barbell Reverse Curls (How To, Muscles Worked, Benefits) By Coach Horton October 12, 2022 Updated On November 7, 2025 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. May 24, 2025 · Which bicep curl builds stronger arms? Compare reverse curl vs. 5 days ago · Struggling to choose between Dumbbell Reverse Curl and Barbell Reverse Curl for your core training? Seeking to know which is more rewarding or the best timing for each to maximize benefits?. Sep 2, 2022 · The reverse barbell curl exercise works your arm muscles and is great for boosting arm training. Text and graphics from the StrengthLog app. Jun 30, 2025 · By understanding the muscles worked by reverse barbell curls and incorporating this exercise into your routine, you can build stronger, more muscular arms and improve overall upper body strength and function. awimys jlrsdi saq dlondq pqehg kzjqfd qobu jxx pwrcj jyqwefjk pjank gldtb qvv nprr ojqwcrx