Reverse curls target the brachioradialis muscle, a large forearm muscle that sits on top of your forearms and contributes significantly to arm thickness and strength. Unlike standard biceps curls, which emphasize the biceps brachii, reverse curls shift tension to the forearms and the upper arm muscle group.
To perform reverse curls correctly, hold a dumbbell or barbell with an overhand grip, palms facing down. Your elbows should stay pinned to your sides throughout the movement. Bend your elbows and lift the weight toward your shoulders, keeping your wrists straight and avoiding any rotation. Lower the weight in a controlled manner back to the starting position. The movement requires deliberate form to maximize forearm engagement.
The overhand grip position fundamentally changes the biomechanics of the curl. By reversing your hand position from a traditional underhand grip, you reduce biceps involvement and place greater demand on the brachioradialis and extensor carpi radialis longus, a forearm muscle responsible for wrist extension. This makes reverse curls particularly valuable for people seeking balanced arm development.
Most lifters underestimate how much lighter they can lift with reverse curls compared to traditional biceps curls. Expect to use approximately 30-40 percent less weight when first attempting the exercise. This lighter load allows you to focus on form and control rather than ego-driven heavy lifting, which typically leads to better results and fewer injuries.
Include reverse curls in your routine once or twice weekly as part of your arm training. Perform 3-4 sets of 8-12 repetitions for hypertrophy, or 12-15 repetitions if building muscular endurance is your goal. Pairing reverse curls with traditional biceps curls ensures comprehensive forearm and upper arm development.
The exercise also strengthens