Forearms
Reverse Curl
The Reverse Curl is a strength exercise with a barbell for your forearms. Share of the load in the Zulta muscle model: brachialis 30%, brachioradialis 30% and biceps (long head) 12%.
Also known as: pronated curl, reverse barbell curl, reverse curl barbell
How to do it
- Hold a barbell with palms down and hands at shoulder-width.
- Stand tall, feet hip-width, arms straight and the bar against the thighs.
- Keep the elbows at your sides and curl the bar toward the upper chest.
- Keep the wrists straight and the knuckles facing up at the top.
- Lower the bar slowly until the arms are straight.
Tips
- Start light, the overhand grip makes this much harder than a normal curl.
- Squeeze the bar firmly to keep the wrists locked.
Common mistakes
- Letting the wrists bend down at the top.
- Using the hips to swing the bar up.
Muscles worked by the Reverse Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A pronated grip puts the biceps at a mechanical disadvantage, so brachioradialis and brachialis carry the curl while the wrist extensors hold the wrist straight.
Reverse Curl alternatives
Different equipment
- Reverse Cable Curl
- Reverse EZ Bar Curl
- Band Hammer Curl
- Cable Hammer Curl
- Cable Rope Hammer Curl
- Hammer Curl
Similar exercises
Frequently asked questions
What muscles does the Reverse Curl work?
Mainly the brachialis and brachioradialis. The biceps (long head) and biceps (short head) assist.
Is the Reverse Curl good for beginners?
Yes. The Reverse Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Reverse Curl?
For example the Reverse Cable Curl, Reverse EZ Bar Curl and Band Hammer Curl. They train mostly the same muscles, some with different equipment.
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