Reverse Curl
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Barbell
Primary muscle group
Brachioradialis, Biceps Brachii
Secondary muscle groups
Forearm Extensors, Brachialis
Movement pattern
Elbow Flexion with a Pronated Grip
Training goal
Hypertrophy
Sport
Bodybuilding, General Athletic Development, Powerlifting
Overview
Purpose. Build the forearm and elbow flexors in a position that also strengthens the wrist extensors.
How it fits the system. A beginner-level elbow flexion with a pronated grip entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Brachioradialis, Biceps Brachii
Secondary muscles
Forearm Extensors, Brachialis
Movement pattern
Elbow Flexion with a Pronated Grip
Equipment
Barbell
Difficulty
Beginner
How to Perform
- Hold a bar with an overhand, shoulder-width grip.
- Curl the bar up while keeping the wrists straight and the elbows at the sides.
- Pause briefly at the top.
- Lower under control to full extension.
Coaching Cues
- "Knuckles up, wrists straight."
- "Elbows pinned to the ribs."
- "Use less load than a normal curl."
Common Mistakes
- Letting the wrists flex under load.
- Swinging the torso to start the rep.
Progressions & Regressions
Progressions
Add load, or use a thick bar for extra grip demand.
Regressions
Use an EZ bar or dumbbells with a neutral grip.
When to Use It
When to use
Forearm and elbow health work, arm hypertrophy blocks.
When not to use
Lateral elbow pain that increases with the movement.
Programming
10–15 reps, 3 sets, 60 seconds rest.
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