Why Reverse Curls Should Be Part of Your Arm Workout Routine

Reverse curls are an effective exercise for targeting the brachialis and brachioradialis muscles in the forearms, along with the biceps brachii. This exercise is performed with an underhand (supinated) grip, which places more emphasis on the forearm muscles compared to standard curls. Here’s how to perform reverse curls properly:

Equipment Needed:

• Barbell or dumbbells

Steps to Perform Reverse Curls:

Setup:

Stand up straight with your feet shoulder-width apart.

Hold a barbell with an overhand grip (palms facing down) that is slightly narrower than shoulder-width apart. Alternatively, you can use dumbbells for this exercise.

Starting Position:

Allow your arms to fully extend downward in front of your thighs.

Keep your chest up, shoulders back, and core engaged.

Execution:

Exhale and slowly curl the barbell or dumbbells upwards by flexing your elbows.

Keep your upper arms stationary and close to your body throughout the movement.

Focus on squeezing your forearms and biceps as you lift the weight.

Peak Contraction:

At the top of the movement, when your forearms are close to your biceps, pause and squeeze for a moment to maximize the contraction in the forearms and biceps.

Lowering Phase:

Inhale and slowly lower the barbell or dumbbells back down to the starting position in a controlled manner. Allow your arms to fully extend, but do not lock your elbows.

Repetitions:

Aim to perform 8-12 repetitions per set. Use a weight that challenges you while allowing you to maintain proper form throughout the exercise.

Sets:

Depending on your fitness level and goals, perform 3-4 sets of reverse curls.

Tips for Reverse Curls:

Maintain a slow and controlled movement throughout the exercise.

Avoid using momentum to swing the weight up; focus on using your forearm and bicep muscles to lift the weight.

Keep your wrists in a neutral position (neither flexed nor extended) to reduce strain on the wrists.

Use a full range of motion by fully extending your arms at the bottom of each repetition and contracting your forearms and biceps at the top.

Variations:

EZ-Bar Reverse Curls: Using an EZ-bar (curved barbell) can be more wrist-friendly and can target the forearms and biceps effectively.

Cable Reverse Curls: Perform reverse curls using a cable machine with a straight or angled bar attachment for constant tension on the muscles.

Seated Reverse Curls: Perform reverse curls while seated to minimize momentum and isolate the target muscles.

Incorporate reverse curls into your arm workout routine to develop strength and size in your forearms and biceps. Adjust the weight and repetitions based on your fitness level and goals.