When you think about building your biceps muscles, you probably think of bicep curls. This popular isolation exercise can work wonders when it comes to strengthening your upper arms, defining them better, and building an aesthetically pleasing peak. However, sometimes variety can be beneficial.
Add variety to your fitness routine with reverse curls. This curl variation looks quite simple, but you'll be surprised by how challenging it is. Plus, this alternative to bicep curls can make your arms look even bigger. Learn how to do reverse curls, which muscles are worked, and what benefits they offer.
What are reverse curls?
Reverse curls are a variation of bicep curls where you hold the dumbbells with a pronated grip instead of a supinated one. In other words, you curl with your palms facing down instead of up. While the change may seem insignificant, flipping the grip can engage different muscles.
Which muscles are trained by reverse curls?
Typical biceps curls train the biceps brachii. The biceps brachii is essential for several functional movements, including supination, pronation, and elbow flexion. When trained effectively, the biceps brachii can give your arms the classic curve when you contract them.
Reverse curls also train the biceps brachii, but to a lesser extent. Instead, the focus is more on the brachialis, the deep muscle located beneath the biceps brachii. The brachialis is the primary elbow flexor and is more heavily engaged when the forearm is pronated or in a neutral position.
Strengthening the brachialis also leads to larger arms, and since it lies beneath the biceps brachii, it pushes the biceps forward, making it more defined. However, the real aesthetic benefit is in arm width. A strong brachialis builds the muscle laterally, giving your arms a fuller appearance.
Reverse curls also train the brachioradialis, a muscle on the outside of the forearm that assists with elbow flexion and stabilization, as well as 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, torso, and upper back for stabilization.
How to perform reverse curls with correct form
Set up your cable machine
Select on the Speediance Gym Monster 2 Choose a weight that feels comfortable for you. Set the rollers to the lowest setting and attach a barbell or D-handles. Keep in mind that this variation requires more grip strength since you'll be supporting the weight from above, so the weight will likely be lighter than what you use for bicep curls. It's always best to start with a lighter weight and prioritize proper form.
Grip the D-handles (or the barbell if you prefer) with a pronated grip, with your palms facing down, and hold them against your hips.
Get into the correct posture
A stable foundation is crucial for every curl exercise.Stand with your feet shoulder-width apart and knees slightly bent. Pull your shoulder blades back and down, and engage your core and glutes. Take a deep breath.
Lift the weights
Exhale as you bend your forearms towards your shoulders, keeping your elbows at your sides. Keep your back straight and your core engaged. Avoid swinging your arms or leaning back to gain momentum. Lift the handles until you feel a full contraction in your biceps.
Lower the weights
Pause at the highest point of the movement and inhale before slowly and with control returning to the starting position. Make sure you fully extend your arms at the bottom, but avoid locking your elbows. Using the full range of motion ensures you work your arm muscles to their maximum potential.
Repeat the whole process.
Perform the curls in a controlled manner for the desired number of repetitions. Avoid moving or lifting your lower body to generate momentum, as this reduces the engagement of your arm muscles. Your upper arms should remain relatively still throughout the exercise.
Consider performing the exercise with one arm at a time. Alternating arms allows you to really focus on engaging the correct muscles and practicing proper form. Furthermore, unilateral exercises can help you identify and correct muscle imbalances.
What are the benefits of reverse bicep curls?
Broader upper arms
Every variation of bicep curls will build stronger upper arms, but reverse curls are particularly effective at increasing arm width. This exercise primarily targets the brachialis muscle, which makes your arms appear wider when strengthened. Because this muscle lies beneath the biceps brachii, as it gets stronger, it pushes the biceps outward, making it more prominent.
Stronger forearms
Reverse curls activate the brachioradialis more than conventional biceps curls. This muscle assists in forearm rotation and elbow flexion. A stronger brachioradialis leads to stronger forearms that function at an optimal level.
More grip strength
In traditional bicep curls, the weight rests in the palm of your hand, requiring less grip strength to prevent it from dropping. However, when you reverse your grip, you need a firm hold to keep the weight from falling. By forcing your hands, wrists, and forearms to adapt to the pronated grip of reverse curls, you strengthen your grip, which can lead to improvements in other exercises.
Improved elbow flexion
Reverse curls activate the brachialis, the primary flexor muscle of the elbow. By strengthening this muscle, you can improve your ability to bend your elbow and increase your performance in various pulling exercises.
Correction of muscle imbalances
Since the brachialis is often neglected during bicep curls, muscle imbalances can occur after prolonged training. Reverse curls engage the deeper muscles more, strengthening them and promoting better balance between the arm muscles. Furthermore, this exercise can be performed unilaterally to correct muscle imbalances between the arms.
Injury prevention
Reverse curls strengthen the brachialis and brachioradialis muscles, both of which contribute to stabilizing the elbow joint. Strengthening these muscles can help prevent injuries when extending and flexing the elbow. They also strengthen the forearm muscles and stabilize the wrist, reducing the risk of injury in these areas.
If you have been doing bicep curls for a long time, switching to a pronated grip can help you avoid overuse injuries or strains from repetitive movements.
Variations of Reverse Curls
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Reverse curls with a barbell: Barbells are generally more common and readily available, especially in home gyms. Hold the barbell with your hands approximately shoulder-width apart and follow the steps outlined above.
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Reverse curls with an EZ curl bar: Barbell curls can sometimes be uncomfortable. EZ curl bars solve this problem by adapting to the natural angles of your wrists. Simply grip the bar with your hands about shoulder-width apart and follow the steps above.
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Reverse curls with cable pulley: This exercise is performed on a cable pulley machine such as the Speediance Gym Monster 2 It can feel more comfortable and eliminate the risk of heavy weights falling.
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Reverse curls with resistance bands: Resistance bands are a practical alternative to dumbbells, especially if you don't have access to a gym. Stand in the middle of the band and grasp one end with each hand, palms facing down. Perform the curls as described in the steps above.
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Reverse curls with kettlebells: Kettlebells are another alternative to dumbbells, but they do change your grip. Since you have to hold the kettlebell with both hands, your grip is narrower, which makes it more difficult to maintain balance.
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Wall-supported reverse curls: If you have trouble maintaining proper form, try performing reverse curls with your back against a wall. This will keep your back straight and prevent swaying, maximizing your lifting power.
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Reverse curls in prone position on an incline bench: Perform this exercise in a prone position on an incline bench to increase the difficulty.
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Reverse curls on a preacher bench: Perform this exercise on a preacher bench to better isolate the arm muscles. This variation significantly reduces the strain on the rest of the body during the exercise and ensures that the entire movement is performed by the correct muscles.
7 common mistakes to avoid when doing a reverse curl
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Using momentum to perform reverse curls drastically reduces their effectiveness. Avoid swinging your arms or pushing with your lower body to ensure your arm muscles are fully engaged. Rounding your back or jerking the weight upwards can increase your risk of injury.
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Performing curls too quickly reduces the effectiveness of the exercise. If you try to bend your elbow quickly, you're primarily working your biceps brachii.To fully activate the brachialis and brachioradialis muscles, perform the exercise slowly and in a controlled manner.
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Neglecting the full range of motion can limit the effectiveness of the exercise. Reducing the range of motion prevents you from maximizing muscle activation. Make sure you fully contract your biceps at the top of the movement and fully extend them at the bottom.
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Bending your wrists relieves tension in your arm muscles. Keep your wrists in a neutral position and in line with your forearms. Maintain a firm grip throughout the exercise.
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Lifting too much weight can often lead to poor posture and injury. Learn the correct technique first and only increase the weight once you can effectively engage the right muscles.
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If your elbows aren't stable, you'll also lose tension in your arm muscles. Keep your elbows close to your body to prevent them from swinging and to ensure you're engaging the correct muscles. If you have trouble keeping your elbows still, you can do reverse curls against a wall or a preacher bench.
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Rounding your shoulders can increase the risk of injury, as can rounding your back. Keep your back straight and stable to maximize the effectiveness of the exercise. Pull your shoulder blades together and down, and engage your core and glutes to maintain a stable base.
Frequently Asked Questions
Are reverse curls better than bicep curls?
Both exercises have their advantages, and depending on your goals, one may be better than the other. If you want to build your biceps, especially the peak, biceps curls are likely more effective for you. Reverse curls are useful if you want to build a wider biceps.
Do reverse curls lead to larger forearms?
Reverse curls can contribute to larger forearms. Because they target the brachioradialis, an important muscle in the forearm, reverse curls can strengthen your forearms and build muscle. However, they are not sufficient for significant growth and would need to be supplemented with other forearm exercises to achieve real results.
Why are reverse curls more strenuous?
Reverse curls are generally more difficult than bicep curls for several reasons. The brachialis and brachioradialis are typically less developed than the biceps brachii, so they fatigue more quickly when performing a new exercise. Reverse curls also require more grip strength, making the exercise more challenging.
The correct technique for the reverse curl improves control and muscle balance.
Add some variety to your fitness routine with reverse curls. This variation of bicep curls might be a bit challenging at first, but it can take your arms to a new level. With broader biceps, stronger forearms, and more stable elbow joints, reverse curls can make your toughest pulling exercises a little easier.
Improve your arm workout with the ultimate home gym.With the Speediance Gym Monster 2 You can perform all your favorite variations of curls, and thanks to the precise weight resistance, you can find a comfortable weight and gradually increase it as you build strength.
