Reverse curl

The central task in Reverse curl is elbow flexion led by Forearms & grip and supported by Brachialis; biceps. Programming role — Bias brachioradialis and forearm extensors. Defining feature — Pronated grip shifts emphasis from biceps.
Arms
Isolated

At a glance

Difficulty
Easy
Exercise Type
Hypertrophy
Muscle Group
Forearms
Equipment
Dumbbell
Force Type
Pull
connection_pattern [#1105] Created with Sketch. Mechanics
Isolation

Why this exercise matters

Reverse curl matters because it has a clearly defined training role: Bias brachioradialis and forearm extensors. Its structure keeps the exercise choice specific to the intended adaptation.
  • Primary stimulus — Forearms & grip leads the movement; Brachialis; biceps contributes.
  • Programming role — Bias brachioradialis and forearm extensors.
  • Why this version — Pronated grip shifts emphasis from biceps.

How to perform

Use 2–4 × 10–20 reps as a working template and allow about 60–90 sec between sets. The aim is repeatable tension, not simply moving the heaviest load.
  1. Equipment setup — Prepare EZ bar or cable and choose a load that preserves the intended elbow flexion.
  2. Starting position — Fix the upper-arm position and start with neutral wrists before bending the elbows.
  3. Repetition path — Curl the load by bending the elbow while the upper arm stays quiet.
  4. Exercise-specific cue — Use a light load and neutral wrists.
  5. Set endpoint — End the set when the target muscles can no longer control the same path and tempo.

What to avoid

The main safeguard is exercise-specific: Use a light load and neutral wrists. Load and range should preserve the defining elbow flexion pattern.
  • Setup risk — Confirm that EZ bar or cable is stable and correctly adjusted before loading.
  • Technique limit — Do not chase repetitions once the intended path changes or another body segment takes over.
  • Joint response — Reduce load or range for sharp, increasing, or joint-specific pain.
  • Progression — Add resistance only after the listed cue can be maintained across the whole set.

Target Muscle