Reverse curl
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Muscles worked
- High load
- Brachialis and Forearms · Brachioradialis
- Medium load
- Biceps
Not shown on the map: Brachialis
Primary muscles
How to do it
Hold the bar with a pronated grip, knuckles facing up, elbows pinned to the sides. Curl the bar up without letting the wrists break backward, then lower slowly. Expect to use noticeably less weight than a standard curl — that is normal, because the brachioradialis is doing the work rather than the biceps. Keep the wrists straight and stop the set if the elbows start to ache.
Form cues
- Pronated grip, knuckles up
- Lighter than a normal curl — expect that
Safety
Talk to a professional before this exercise if you have any of the following:
ElbowWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.