Reverse Curls

Introduction

The Reverse Curl is a highly effective exercise targeting the brachialis muscle, which lies underneath the biceps brachii, as well as the brachioradialis in the forearm. Unlike traditional bicep curls, the reverse grip (palms facing down) shifts the emphasis away from the biceps, providing a unique stimulus that can enhance overall arm development and strength. This exercise is particularly beneficial for those looking to improve their grip strength and forearm musculature, making it a valuable addition to any comprehensive hypertrophy-focused training regimen. By incorporating reverse curls into your workout routine, you can achieve a more balanced and aesthetically pleasing arm appearance while also boosting functional strength.

Execution

How to Perform Reverse Curls

Setup

• Stand upright with your feet shoulder-width apart.
• Hold a barbell or dumbbells with an overhand grip (palms facing down).
• Keep your hands shoulder-width apart on the barbell or slightly wider if using dumbbells.
• Ensure your elbows are close to your torso and remain stationary throughout the exercise.

Execution

1. Begin with your arms fully extended and the weights resting against your thighs.
2. Inhale and slowly curl the weights upward by bending your elbows. Focus on using your forearms and biceps to lift the weight.
3. Continue to lift until your forearms are vertical and the weights are at shoulder height.
4. Pause briefly at the top of the movement, squeezing your forearms and biceps.
5. Exhale and slowly lower the weights back to the starting position, fully extending your arms.

Finishing

• Complete the desired number of repetitions.
• Carefully place the weights back on the rack or floor.
• Take a moment to stretch your forearms and biceps to aid in recovery.