When you think of building your biceps, you probably think of biceps curls. The popular isolation exercise can work wonders in beefing up your upper arms, from creating more definition to building an aesthetically pleasing peak. However, sometimes a change can be beneficial.
Switch up your gym routine with reverse curls. This curl variant seems simple enough, but you may be surprised to find a greater challenge lying ahead. Plus, this alternative to biceps curls can make your arms even bigger. Learn how to do reverse curls, the muscles they target, and the benefits that come along with them.
What Are Reverse Curls?
Reverse curls are a variation of the biceps curls, where instead of grabbing the dumbbells with a supinated grip, you hold them with a pronated grip. In other words, you are curling with your palms facing down rather than up. While the change may seem insignificant, flipping your grip can shift which muscles are worked.
What Muscles Do Reverse Curls Work?
Typical biceps curls work the biceps brachii. The biceps brachii are essential to several functional movements, including supination, pronation, and elbow flexion. When targeted effectively, the biceps brachii can give your arms that classic peak when you flex.
Reverse curls also work the biceps brachii, but to a lesser extent. Instead, more emphasis is placed on the brachialis, the deep muscle hiding underneath the biceps brachii. The brachialis is the primary elbow flexor and becomes more engaged when the forearm is pronated or in a neutral position.
Strengthening the brachialis also leads to bigger arms, and because it lies under the biceps brachii, it pushes the biceps forward and makes it more pronounced. The real aesthetic benefit, however, is shown in arm width. A strong brachialis will build the muscle laterally, giving your arms a fuller look.
Reverse curls also work the brachioradialis, a muscle located on the lateral side of the forearm that assists in elbow flexion and stabilization, along with supination and pronation. Strengthening the brachioradialis improves grip strength and can lead to more defined forearms.
Reverse curls also engage secondary muscles in your forearms, core, and upper back for stabilization.
How to Do Reverse Curls with Correct Form
Set Up Your Cable Machine
Choose a weight on the Speediance Gym Monster 2 that feels comfortable for you. Set the pulleys to the lowest setting and attach a barbell or D-handles. Remember this variation requires more grip strength, as you have to carry the weight from above, so the weight will likely be less than what you use for biceps curls. It’s always best to start with a lighter weight and prioritize form.
Grab the D-handles (or barbell, if you prefer) using a pronated grip, with your palms facing down, and hold against your hips.
Set Yourself Up
A stable foundation is crucial to any curl exercise. Stand with your feet shoulder-width apart and knees slightly bent. Bring your shoulder blades back and down, and brace your core and glutes. Take a deep breath in.
Lift the Weights
Exhale as you curl your forearms up toward your shoulders while keeping your elbows tucked in at your side. Keep your back straight and core engaged. Avoid swinging your arms or leaning back to generate momentum. Raise the handles until you feel a complete biceps contraction.
Lower the Weights
Pause at the top of the motion and inhale before slowly lowering back to the starting position in a controlled manner. Ensure you fully extend the arms at the bottom, but avoid locking the elbows. Going through the entire range of motion ensures you maximize the engagement of the arm muscles.
Repeat
Keep curling the weight in a controlled manner for the desired number of reps. Avoid rocking or lifting your lower body to create momentum, as this will lessen the engagement of the arm muscles. Your upper arms should stay relatively still throughout the exercise.
Consider performing the exercise one arm at a time. By alternating, you can really focus on engaging the right muscles and practicing proper form. Additionally, unilateral exercises can help you identify and address muscle imbalances.
What Are the Benefits of Reverse Bicep Curls?
Increased Bicep Width
Any variation of biceps curls will build bigger upper arms, but reverse curls especially help build upper arm width. This exercise primarily engages the brachialis, which helps to make your arms appear wider when strengthened. In addition, because the muscle lies underneath the biceps brachii, it will push the biceps out as it gets stronger and make them more pronounced.
Stronger Forearms
Reverse curls activate the brachioradialis more than traditional biceps curls. That muscle assists in rotating the forearm and flexing the elbow. A stronger brachioradialis leads to stronger forearms operating at an optimal level.
Improved Grip Strength
With traditional biceps curls, the weight sits in the palm of your hand and does not rely too heavily on grip strength to keep from dropping. When you flip the palm orientation, however, you need a firm grip to ensure the weight doesn’t go crashing down. Forcing your hands, wrists, and forearms to adjust to the pronated grip of reverse curls helps build grip strength, which can lead to improvements in other exercises.
Improved Elbow Flexion
Reverse curls activate the brachialis, the primary elbow flexor. By strengthening this muscle, you can enhance your ability to flex your elbow and improve your performance in several pulling exercises.
Correct Muscle Imbalances
Because biceps curls often neglect the brachialis, you may develop a muscle imbalance after doing them for an extended period. Reverse curls better engage the deep muscles to strengthen them and create a greater balance between arm muscles. Plus, this exercise can be completed unilaterally to remedy muscle imbalances between your arms.
Injury Prevention
Reverse curls strengthen the brachialis and brachioradialis, which help stabilize the elbow joint. Strengthening these muscles can help prevent injury during elbow extension and flexion. They also strengthen the forearm muscles and stabilize the wrist to lessen the risk of injury in those areas.
Plus, if you have been doing biceps curls for a long time now, switching to a pronated grip can help you avoid overuse injuries or strains from repetitive motions.
Reverse Curl Variations
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Barbell Reverse Curls: Barbells are typically more common or readily available, especially in home gyms. Hold the barbell with your hands about shoulder width apart and follow the steps above.
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EZ Curl Bar Reverse Curls: Barbells can sometimes be uncomfortable to curl. EZ curl bars address that issue by accommodating the natural angles of your wrists. Simply grab the bar with your hands, about shoulder-width apart, and follow the steps above.
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Cable Reverse Curls: Performing this exercise on a cable machine like the Speediance Gym Monster 2 can feel more comfortable and eliminate the risk of dropping heavy weights.
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Resistance Band Reverse Curls: Resistance bands are a convenient alternative to dumbbells, especially when you don’t have access to a gym. Stand in the middle of the band and grab one end in each hand with palms facing down. Curl as instructed in the steps above.
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Kettlebell Reverse Curls: Kettlebells are another alternative to dumbbells, but they will alter your grip a bit further. Because you will have to hold the kettlebell with both hands, you will have a narrower grip, making it more challenging to keep your balance.
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Wall-Assisted Reverse Curls: If you are having trouble maintaining proper form, try performing reverse curls with your back against a wall. This way, you will keep your back straight and avoid swinging to maximize your lifts.
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Prone Incline Reverse Curls: Perform this exercise while lying face down on an incline bench for an added challenge.
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Preacher Reverse Curls: Perform this exercise on a preacher bench to better isolate the arm muscles. This variation significantly reduces the reliance on the rest of the body to complete the exercise, ensuring that the entire motion is performed by the proper muscles.
7 Reverse Curl Common Mistakes to Avoid
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Using momentum to complete reverse curls drastically decreases their effectiveness. Avoid swinging your arms or pushing with your lower body to ensure the arm muscles are being fully engaged. Arching your back or hurling the weight up can increase the risk of injury.
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Rushing through the curls reduces the effectiveness of the exercise. When you try to flex your elbow quickly, you are mostly recruiting the help of your biceps brachii. To fully activate the brachialis and brachioradialis, perform the exercise in a slow and controlled manner.
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Neglecting the full range of motion can limit the effectiveness of the exercise. By cutting the range of motion short, you are not maximizing the muscles’ activation. Make sure you fully contract the bicep at the top of the lift and fully extend it at the bottom.
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Bending your wrists removes the tension from your arm muscles. Keep your wrists in a neutral position and aligned with your forearms. Maintain a strong grip throughout the exercise.
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Lifting too much weight often means sacrificing your form and risking injury. Prioritize learning the proper mechanics and only increase the weight once you are comfortable engaging the appropriate muscles.
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Unstable elbows also remove the tension from the arm muscles. Keep your elbows tucked in at your sides to prevent swinging and disengaging the right muscles. If you struggle to keep your elbows in place, consider performing reverse curls against a wall or at a preacher bench.
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Rounding your shoulders can increase the risk of injury, as can arching your back. Keep your back straight and stable to maximize the effectiveness of the exercise. Bring your shoulder blades together and down, and tighten your core and glutes to maintain a stable base.
Frequently Asked Questions
Are Reverse Curls Better Than Bicep Curls?
Both exercises have their benefits, and one might be better than the other in terms of your goals. If you’re looking to build your biceps brachii, especially the peak, biceps curls will likely be more effective for you. Reverse curls are useful if you are looking to build wider biceps.
Do Reverse Curls Give Bigger Forearms?
Reverse curls can contribute to bigger forearms. Because they target the brachioradialis, a major muscle in the forearm, reverse curls can strengthen your forearms and build muscle. They are, however, not enough for significant growth and would need to be accompanied by other forearm exercises to really deliver results.
Why Are Reverse Curls Harder?
Reverse curls are typically harder than biceps curls for a few reasons. The brachialis and brachioradialis are typically less developed than the biceps brachii, so they’re bound to get fatigued sooner with a newer exercise. Reverse curls also require more grip strength, which makes the exercise more challenging.
Proper Reverse Curl Technique Enhances Control and Muscle Balance
Add a little excitement to your gym routine with reverse curls. The biceps curl variation may be challenging at first, but it can take your arms to the next level. With wider biceps, stronger forearms, and more stable elbow joints, reverse curls can make your most difficult pull exercises a bit easier.
Elevate your arm workouts with the ultimate home gym. The Speediance Gym Monster 2 allows you to do all your favorite variations of curls, and the pinpoint weight resistance allows you to find a comfortable weight and gradually work your way up as you build strength.
