Is reverse curl good for bicep. But which ones should you add to your workout? We're.

Is reverse curl good for bicep A complete weekly training routine that May 28, 2025 · Traditional biceps curls are a cornerstone arm exercise for beginners but far from the best option for intermediate and advanced lifters. Mar 15, 2024 · The pursuit of building impressive biceps often leads to the age-old debate: reverse grip bicep curls vs regular. Since regular curls train both of these functions whereas the reverse curl doesn’t, surely supinated bicep curls are the better choice for building muscle, right? Not so fast. Jul 27, 2023 · You should consequently add reverse curls to that list as well because, when done properly, they contribute to bicep development in much the same way as a regular curl but with the added benefits of better grip strength, forearm development, brachialis/brachioradialis development, and supporting long-term wrist health. They offer a surprising array of benefits Dec 25, 2021 · The reverse preacher curl is really good exercise for building your biceps muscles, brachialis, and brachioradialis. You'll see the best results from incorporating wrist curls and reverse wrist curls. The dumbbell curl builds overall bicep mass and muscle symmetry, whereas the hammer curl trains the brachialis and brachioradialis muscles in addition to the biceps. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Reverse curls are a great alternative exercise for any arm workout, as well as helping to build your biceps. Train both with barbell reverse curls! Aug 9, 2024 · Weight lifters wanting to switch up their workouts and utilize an alternating grip may wonder about the reverse curl muscles worked, and how the pros and cons weigh when stacked against a traditional bicep curl. This exercise involves gripping a dumbbell or barbell with a pronated (overhand) grip and curling it toward the shoulders, which shifts the focus from the biceps to the forearm In fact the hammer curl is probably more effective than the reverse curl due to the brachioradialis having a tendency to pull the wrist into neutral from either the supinated or pronated position, but by doing reverse curls you basically remove the biceps as a point of failure so you tend to get a far better forearm workout. Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. 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). Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. Apr 2, 2024 · Hammer curls are one of the best exercises to build this muscle, lifting your biceps and taking your upper arm size and thickness to the next level. Below, we cover how to do reverse curls, what muscles they work and how to add Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. In this blog post, we'll introduce you to ten biceps curl variations that will . Oct 24, 2024 · Reverse curls are an overlooked but highly effective exercise for simultaneously developing the biceps and brachioradialis (a forearm muscle). The pronated grip of the reverse curl helps target the forearm muscles while developing your biceps and grip strength. Dec 29, 2021 · The primary biceps brachii function besides elbow flexion is forearm supination. Like your triceps, glutes, and chest Apr 12, 2023 · For the most effective arm-building workout however, combining both reverse curls and hammer curls so as to train the forearms and biceps collectively is the best possible approach. 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. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. Reverse curls are an often overlooked exercise but one that should be included in your daily workouts. Unfortunately you will need to reduce the work done by your affected arm in the gym for faster recovery. 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. Plus, 4 full workouts and advice from expert trainers! The arm is an intricate system of muscle groups and there are many effective variations that engage these muscles. You will challenge your biceps in new and dynamic ways with the dumbbell hammer curl, barbell preacher curl, concentration curl, incline curl, and cable curl. Brachialis Not to be confused with the similarly named Mar 15, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: reverse curls and regular curls. Perform reverse curls by standing with your feet shoulder-width apart. 2 days ago · Reverse bicep curls are a variation of the traditional bicep curl that primarily target the brachioradialis, a muscle located in the forearm, while also engaging the brachialis and the biceps brachii to a lesser extent. You can also use a lot of weight compared to other curl variants which can help bump up your numbers on biceps in general. Read the article to understand how to correctly perform reverse curls and achieve the results you're looking for. Both exercises have their merits, but understanding their differences is crucial for optimizing your bicep workouts. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. They'll increase the strength and size of your forearms too. Brachioradialis gets hit nicely too. Also learn about the benefits of the exercise and the muscles it works. If you absolutely feel the need to do them, use whatever equipment you’re most comfortable with. Learn the techniques! Dec 29, 2021 · In this detailed yet practical hammer curl vs reverse curl debate, we’ll discuss which exercise is best for building the biceps brachii muscle and which is optimal for developing the brachialis and brachioradialis. Here are a few: Make everyday movements easier. See our dumbbell hammer curls guide if you’re a beginner because it will help you to learn the correct technique and understand the pros and cons of the exercise. But learning how to properly curl weight to your shoulders is worth the effort, no matter your fitness goal. Would usually do the BC with dumbbells and RC with a bar. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. 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 6, 2024 · Adding bicep curl variations to your workout routine will allow you to effectively target your biceps from multiple angles and break through plateaus. The brachioradialis operates to flex your elbow at the forearm. hammer curl benefits, form, and results in our detailed guide! Mar 13, 2025 · These 16 biceps exercises will help you gain arm muscle and strength. Jan 17, 2025 · If you want big arms, do a biceps curl. This is the shallowest muscle on the radial side of your forearm. Aug 26, 2025 · Build better arms with the Reverse Curl. The Right Way to Reverse Curl Perfecting the reverse curl is a surefire way to level up Mar 26, 2021 · The reverse curl switches things up in the grip department, which leads to some variety in your biceps workout, along with certain benefits you don’t normally see with regular curls. Jun 7, 2024 · Learn to do reverse biceps curls and variations for your fitness level. 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. This comprehensive guide will delve into the advantages, disadvantages, and proper execution of reverse grip bicep curls and regular bicep curls, helping you make an Jun 27, 2025 · Barbell curls, incline dumbbell curls, and cable curls are some of the best bicep exercises for gains, says a trainer. How to Progress the Reverse Biceps Curl Some lifters might consider the reverse biceps curl to be a simple exercise, but it’s actually an intermediate variation of an otherwise simple exercise — the classic biceps curl. Follow our step-by-step instructions and tips. And yes, you perform them in the pronated position (palms facing down); curls performed in the neutral position (plams facing one May 5, 2021 · The reverse curl is a biceps curl variation that uses a different grip style than the standard curl. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Discover the secrets to mastering this essential move below, and keep reading for a step-by-step guide to doing it right. This article will help teach you the correct form, so you get the best results. This complete guide includes several reverse curl variations. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. Sep 4, 2024 · The Reverse Grip Dumbbell Concentration Curl is a great basic move and one of the best reverse bicep curl exercise variations for arm workouts. Jun 20, 2025 · The reverse biceps curl flips the standard biceps curl on its head—instead of gripping the weight with your palms facing up, your palms face the floor. Jul 13, 2023 · How often should I perform the reverse biceps curl? Including this exercise once per week should be plenty for most people, if their overall training plan is well-designed and includes sufficient rowing and pulling exercises with other direct biceps training. Your brachioradialis already gets lots of love from all your back and biceps training, so reverse curls are optional. Generally, you don’t need to go overboard with biceps training to end up with bigger arms. Reverse curls are one of the best biceps exercises for building your arms, and a top-tier arm exercise worth knowing. If you want even bigger arms in 2025, it’s time to build some bicep curl variations into your upper-body workouts. I was able to recover 100% by massaging the tendon and general elbow area and doing "Tyler twists" with a towel. 10 Best Bicep Curl Variations What makes bicep curls an unchallenged champion for arm muscle hypertrophy and strength is their ability to be tailored to suit your needs. Apr 10, 2001 · “Reverse curls” can improve the look of the upper arm by enlarging the brachialis and pushing up on the bicep brachii, thus giving a fuller overall appearance. Here's how to do the reverse biceps curl with picture-perfect form. Dec 23, 2021 · Learn how to do reverse grip cable bicep curls with the proper technique by reading our step-by-step exercise guide. Feb 14, 2025 · Bicep Curl vs. Jul 21, 2023 · Reverse curls are a bicep curl variation performed with the weights held in a pronated grip, thereby causing other muscle groups to be recruited, as well as altering the mechanics of the exercise for greater comfort and force-output. Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. Keep reading to learn how. You Learn how to do bicep curls the correct way and avoid common mistakes, as well as several great bicep curl variations with this complete guide. Jun 9, 2017 · 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 towards you, you perform it with your palms facing down and away from you. Learn how to do the perfect reverse curl. Jan 3, 2025 · Q: Are reverse curls good for building biceps? A: While reverse curls primarily target the brachialis and brachioradialis muscles, they can also indirectly contribute to biceps growth by strengthening the surrounding muscles. Oct 15, 2025 · Achieving big, well-defined arms is a common goal for fitness enthusiasts, and the biceps curl is a fundamental exercise to help you get there. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. But which ones should you add to your workout? We're Aug 2, 2024 · The reverse curl, also known as the hammer curl, is a variation of the bicep curl that focuses on the brachialis muscle, which is located on the inside of your upper arm. Apr 26, 2025 · Barbell curls lay the groundwork for strength, while preacher curls hit the muscle's peak contraction, and the incline dumbbell curl activates the long head for that desirable “peak. Changing grip positions, body positions, and range of motion enhance arm strength and muscular development. This thick muscle located on the front of the upper arm is Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. You may do reverse curls using free weights, resistance bands, or even a cable machine. Definitely felt it in my upper arms, most likely due to a brachialis focus. I got tennis elbow doing heavy cable reverse curls. Hammer curls are great for brachialis and forearms, for example. Here's how to do the exercise, who should add them to workouts, and more. Jul 24, 2024 · Want to build bigger, stronger arms? Learn the difference between bicep curls, hammer curls, & reverse curls and choose the right one for you. 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. Feb 1, 2023 · Contracting your triceps can also be a cue to check for a good straight-arm position. Most tension during standard arm curls occurs mid-rep, but Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. As you’ll soon learn in this reverse curls vs regular curls debate, the best exercise for you comes down to which muscles you want to Dec 10, 2022 · Reverse curl is a popular exercise to build muscles. May 24, 2025 · Which bicep curl builds stronger arms? Compare reverse curl vs. Likewise, you Apr 30, 2025 · A complete list of bicep curl variations, plus expert-approved tipsBicep curls are a great way to tone your arms and add muscle mass, and they're a must for anyone who wants big guns. The dumbbell reverse-grip concentration curl is an isolation exercise that targets the biceps brachii and brachioradialis muscles. Also learn the mistakes to avoid. Nov 15, 2025 · Want workouts that give bigger biceps? Here is our list of the best bicep exercises for mass to add to your arm workout regime. Read on to learn what makes them unique, how to perform them correctly, what variations to consider, and what mistakes to avoid. In addition to being a great exercise for the brachialis, hammer curls are also a terrific biceps exercise. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. Perfecting the bicep curl offers many perks. Apr 26, 2025 · The best exercises for building bicep mass include barbell curls, hammer curls, cable curls, preacher curls, incline dumbbell curls, concentration curls, and reverse curls. Feb 16, 2024 · Dive into the world of bicep training with our comprehensive guide on the best bicep exercises and workouts, designed to sculpt powerful, well-defined arms. Don't do any movements that put great loads on the extensors and tendon May 2, 2022 · The next superset for biceps is the DB biceps curl, followed by the biceps hammer curl. While the traditional curl is a tried-and-true method, incorporating a variety of curl variations can accelerate your progress and target your muscles from different angles. 1 While there is an age-old argument between whether or not the standard curl vs reverse curl is better, this article will discuss the good, the bad, and the physiology behind both 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. For this reason, you’re naturally stronger on hammer curls than dumbbell curls and should always perform them second in the pairing. Reverse curls aren’t just another arm exercise; they're a game-changer for enhancing grip strength and reducing elbow stress. Bicep curls primarily target the biceps brachii muscle. ” A mix of these exercises ensures optimal muscle activation and overall arm development. Reverse Curl: Which builds stronger arms? Discover key differences, benefits, and the best choice for you! Nov 26, 2024 · This one exercise is all you need to beef up your arms. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. Benefits of Using The Barbell For Your Biceps Exercises The barbell biceps curls are considered the king of biceps exercises, but you need variety to improve size and avoid overuse injuries. The analogy isn't a perfect one, because generally I would say variety is best. Start gentle and do slow reps, watch some videos. Additionally, you may choose to perform this biceps exercise standing or seated. Feb 4, 2025 · Bicep curls are a go-to exercise for gym-goers looking for more defined arms. 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. Every tool is useful in the right situation.