Do reverse curls work forearms at home Unlike traditional bicep curls, reverse curls involve gripping the barbell or dumbbell with a pronated (overhand) grip, shifting the focus from the biceps to the forearm muscles. Altough, when i'm doing reverse curls i don't feel it in my biceps, but i kinda agree on the full ROM part, wrist curls seem to work them more, but it's very weird to do that excercise Archived post. Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. Dec 25, 2021 · The reverse preacher curl is really good exercise for building your biceps muscles, brachialis, and brachioradialis. Unlike other arm exercises that also work larger muscle groups (like biceps), wrist curls focus on exercising only one muscle group at a time. 1. This guide will walk you through the intricacies of how to do reverse curls properly, ensuring you get the most out of this powerful exercise. Reverse curls primarily target the brachioradialis muscle, located in the forearm, which plays a crucial role in stabilizing and flexing the elbow during movements. Oct 9, 2021 · Unlock the hidden potential of your forearms with reverse curls, the secret to building impressive strength and definition. Regular curls are a good option if you want to build muscle mass in your biceps. When done in standing, I prefer to do them as a reverse wrist roll for time paired up in ladder style with a reverse barbell curl to hit the brachioradialis (another prominent muscle in the forearm). This tiny tweak shifts the focus from just your biceps to your brachialis and forearms — that sweet, meaty muscle under your biceps that gives your arms more thickness. Keep reading for a closer look at each exercise and how to do them right. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. Aug 6, 2025 · Key Takeaways Strong forearms boost your grip strength, improve overall lifting performance, and help prevent common wrist injuries. You may do reverse curls using free weights, resistance bands, or even a cable machine. May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Learn which exercise builds bigger forearms faster and programming tips. Oct 21, 2024 · Hammer curls provide better focus on your biceps muscles. Discover the proper form, the mistakes to avoid, and the many benefits. Is it best to do reverse curls thumbless to activate and grow forearms? I've been working out for 6-7 months now and noticed my forearms are still really skinny and have barely grown. However, the question of “what head does reverse curls work” remains a topic of debate and confusion. Building stronger forearms doesn’t have to rely on wrist curls alone. Reverse curls are less likely to cause injury. Reverse grip bicep curls and forearm extensors The overhand grip recruits the forearm 1: What Is a Reverse Curl? Alright, quick breakdown — the reverse curl is a variation of the traditional bicep curl, but with a palms-down grip (aka pronated grip). This comprehensive guide will delve into the intricate mechanics of the reverse curl, identifying the primary muscle groups engaged WRIST CURLS: MUSCLES WORKED When it comes to forearm training, mastering the mind-to-muscle connection is key for getting the most out of wrist curl exercises. Oct 1, 2025 · Anatomy — What Muscles Do Reverse Curls Work? Reverse curl muscles worked — brachioradialis & brachialis This move shines because it targets the brachioradialis and brachialis, two muscles often left behind in standard curl training. Jan 20, 2023 · Two curls in particular—the hammer curl and EZ-bar reverse curl — hit those areas of your forearms most neglected by wrist curls. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. Learn the techniques! May 20, 2024 · The reverse barbell curl is one of the best exercises for adding forearm size, particularly in the meaty brachioradialis. Master the dumbbell reverse curl with our 2025 guide. Dead hangs, farmer carriers, deadlifts/pullups, hammer curls, reverse curls, etc are all isometric exercises for forearms (except for the brachioradialis doing hammer curls and reverse curls). Jul 20, 2025 · Compare hammer curls vs reverse curls for forearm growth. Reverse Wrist Curls: Aug 17, 2024 · Reverse curls, a staple exercise in the world of arm training, have gained immense popularity due to their effectiveness in targeting specific muscle groups. Jun 14, 2024 · Reverse curls, a staple exercise in many weightlifting routines, have long been debated for their effectiveness in targeting the forearms. Additionally, you may choose to perform this biceps exercise standing or seated. Learn how to do these exercises with weights, machines, or no equipment at all. I bought some fat grips and am planning on adding reverse curls to my workouts 3x a week (although I'll probably do them 5x week) In terms of solely muscle growth / getting larger forearms what kind of set/rep Nov 10, 2025 · Are you bored with traditional bicep curls? Our guide explains how to perform reverse curls and why they should remain a staple in your workouts. The pronated curl, also known as reverse curl, follows the same movement pattern as the bicep curl to bring the weight to the shoulders, but uses a reversed grip so that the palms are facing Jul 15, 2025 · Want stronger forearms? Learn how to build grip and size with top exercises, gear like wrist rollers, and training hacks for your home gym. Jan 3, 2025 · Overview Reverse curls, also known as hammer curls, are a fantastic exercise for targeting your brachialis and brachioradialis muscles, which are essential for forearm strength and grip power. What are the best forearm workouts and forearm exercises for building muscle and strength? Get these questions answered in this ultimate guide to forearms! 3 days ago · Dumbbell wrist curls are a targeted exercise designed to strengthen and tone the forearm muscles, specifically the wrist flexors and extensors. They may seem like an easy exercise, but they do require proper form to prevent injury or strain. Hammer curls are better suited for building both arm mass and strength. Today we're going over how to do a standing reverse curl. Jan 30, 2024 · A reverse curl is a simple exercise that isolates the muscles of the forearm, specifically the brachioradialis. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. Would usually do the BC with dumbbells and RC with a bar. Train both with barbell reverse curls! Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. Bent-over Barbell Wrist Extension The standing barbell wrist curl is a great exercise to work the forearms. That being said, doing a few sets of these here and there and taking it to failure on your back day definitely helped blow my forearms up. Oct 10, 2022 · Top 6 Barbell Forearm Exercises When it comes to achieving burly forearms, you need to perform exercises that can help you target your forearm from multiple angles. Jun 30, 2025 · Among the many exercises that can help you achieve this goal, reverse barbell curls are often overlooked, yet they play a crucial role in developing a balanced arm development. Aug 28, 2024 · The Benefits of Incorporating Reverse Wrist Curls into Your Routine Beyond strengthening your forearms, the reverse wrist curl offers a range of benefits: Improved Grip Strength: Stronger forearms translate to a better grip, essential for various activities like lifting weights, playing sports, and even everyday tasks like opening jars. Here's how to do the exercise, who should add them to workouts, and more. Discover how this often-overlooked exercise can enhance your grip strength, sculpt powerful forearms, and take your physique to new heights. Short answer: it builds stronger forearms, thicker arms, and a rock-solid grip. While you’ll need to lift less weight than you would during a traditional seated preacher curl, the reverse grip preacher curl is a fantastic movement for developing thick forearms. Share Sort by: Best Open comment sort options Skip0pot2mus • Jul 23, 2024 · Dumbbell Reverse Curl Muscles Worked The dumbbell reverse curl primarily targets the muscles in the forearm, specifically the brachioradialis. Reverse Curl Exercise Tutorial | Fast Track Forearm Growth With One Exercise Buff Dudes Workouts 553K subscribers Subscribe May 10, 2022 · What are Wrist Curls? Wrist curls are an isolation exercise that strengthen the wrist and forearms. Now with this I like to use the easy bar curl, which is the bar that has the zigzags. Reverse wrist curls, like the regular version, can be done seated or standing, and with any type of weight Forearm muscles are like any muscles. Reverse curls do a better job engaging the brachioradialis and other forearm muscles. Improve your forearm strength and balance with proper form, set and rep guide and tips. When these muscles grow, your arms look thicker from all angles. Unlike traditional bicep curls, which emphasize the biceps brachii, reverse curls shift the focus to the forearm muscles by using an overhand grip. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. This complete guide includes several reverse curl variations. What Muscles do Wrist Aug 26, 2025 · Build better arms with the Reverse Curl. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. Nov 19, 2025 · Reverse curls primarily target the brachioradialis muscle, located in the forearm, which plays a crucial role in stabilizing the elbow and facilitating forearm rotation. Mar 8, 2024 · To build bigger forearms, all you need are three forearm exercises: reverse curls, wrist curls, and wrist extensions. When I would do them they would be uncomfortable if I had my thumb around the bar. This exercise also engages the brachialis and Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. Grab one of our best-selling fixed barbells, flip your grip, and keep reading — your arms are about to finally look complete. Oct 18, 2024 · Forearm exercises help strengthen your wrists and arms. But have you ever wondered, what muscles do reverse barbell curls actually work? Sep 23, 2023 · How to do Reverse Preacher Curls with Barbell Hold a barbell using a pronated (palms down) grip and your hands spaced at shoulder width. We’ll examine which muscles reverse curls work, how to perform this move and see which type of weight works best for this lift. Jun 28, 2023 · What are the best forearm exercises to do in 2025? Here's our list of the 10 best forearm exercises that you can start doing right now. Jan 16, 2023 · Reverse wrist curls muscles worked They move the muscles of your wrist, hand, and forearm upwards, and they and include the extensor carpi radialis brevis, the extensor carpi ulnaris, the extensor digiti minimi, and the extensor digitorum. By incorporating exercises like wrist curls, reverse wrist curls, and hammer curls, you can ensure balanced development and reduce the risk of injury. Jul 15, 2025 · Want stronger forearms? Learn how to build grip and size with top exercises, gear like wrist rollers, and training hacks for your home gym. Jul 21, 2023 · Many modern weight lifting regimens lack enough forearm work to actually build significant grip strength, and reverse curls may just be the right solution - especially with its additional biceps training stimuli. And for that, you can do the following workouts. It is your initial position. Jul 21, 2025 · How to do reverse curl? The reverse curl is a highly effective resistance exercise designed to specifically target the brachioradialis and other forearm extensor muscles, contributing significantly to forearm development, grip strength, and balanced arm musculature. All you need for this exercise is an ez curl bar which will help alleviate any stress on the wrists. Incorporate wrist curls on days that you work on building your upper body strength. Additionally, other muscles come into play as secondary stabilizers during the reveres grip dumbbell curl: Biceps Brachii, Brachialis, A handful of other muscles work or play the role of stabilizer muscles, including your Wrist Extensors, flexors, and Oct 24, 2025 · Ever feel like your forearms gave up before your biceps did? The reverse barbell curl fixes that. If you’re looking to build a well-rounded forearm and improve your grip strength, this exercise is a must. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. As you breathe out, use your biceps to pull the barbell until there is a full contraction in your biceps and the weight is at the Nov 28, 2004 · Reverse curls really work the brachioradialis. 2 days ago · Reverse curls are a strength training exercise that primarily target the brachioradialis, a muscle located in the forearm responsible for elbow flexion and forearm pronation. Trend #4: Emphasizing Forearm Flexor and Extensor Exercises Another trend in forearm training is the emphasis on exercises that target both the flexor and extensor muscles in the forearms. Also Known As: Dumbbell wrist curl Targets: Forearms and wrists Equipment Needed: Dumbbells, bench Jul 23, 2024 · Reverse curls and regular curls are both good exercises for building muscle mass in your biceps and forearm. This blog post delves into the anatomy, mechanics, and research behind reverse curls to answer the question: do reverse curls work forearms? Mar 20, 2024 · Let’s get acquainted with reverse curls and their benefits for your arms and forearms. That is fancy talk for the muscle that pops out on top of your forearm (inserts on the outside, or lateral, top and runs across to the inside, or medial side, of your forearm) when your hands are palm down. Jun 7, 2022 · The most common forearm exercises are wrist curls and reverse wrist curls, but there are so many other exercises you can do if you want to see improvements in your forearms. Learn how to do the perfect reverse curl. More specifically, wrist curls target the wrist extensor and flexor muscles. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. That said, the standard barbell may be too cumbersome or uncomfortable to work with. Nov 7, 2024 · To do the reverse wrist curl, you’ll raise the back of your hand toward the ceiling. Nov 26, 2024 · The reverse curl is a fantastic exercise for your biceps, forearms, and grip. This exercise also engages the brachialis and the How to work reverse curls into your routine (3:08) Because the reverse curl is more of a finesse exercise, it's best used at the end of your arm workout to get an extra pump on your forearms. Reverse wrist curls strengthen the often-ignored extensor muscles for balanced development. New comments cannot be posted and votes cannot be cast. When performing dumbbell wrist curls, the primary muscles engaged are the flexor carpi radialis and flexor carpi ulnaris, responsible for bending the wrist upward (palmar flexion), while the reverse dumbbell wrist curl focuses on the extensor carpi . Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Definitely felt it in my upper arms, most likely due to a brachialis focus. Jun 21, 2024 · Wrist curls are often recommended to build forearm strength. May 2, 2022 · Learn how to get bigger forearms at home with these amazing exercises and workouts that require minimal or zero weights and equipment. Whether you’re performing a Regular Wrist Curl, Reverse Wrist Curl, or Wrist Extension, focusing on your wrist flexors and forearm muscles ensures proper engagement and maximizes results. (1 , 2 , 3 ) In other words, performing reverse curls could improve your grip strength, allowing you to hold onto more weight while training and handle everyday tasks more easily. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. Granted, I do all my back exercises unassisted and do suicide grip where I can, so my forearms were starting to get defined anyway. Exercises like reverse wrist curls, reverse curls, farmer's walks, wrist roller exercises, and dead hangs all offer effective alternatives for balanced forearm development and grip strength. Dumbbell wrist curls target flexor muscles and form the foundation of solid forearm development. Keeping the upper parts of both your arms rested on top of the bench, have the arms extended. This step-by-step tutorial shows you how to perform reverse preacher curls with the optimal arm Oct 24, 2024 · Unlike traditional curls, in which your biceps shoulder the brunt of the work, reverse curls attack your brachioradialis, the muscle on the front of your forearm. They will grow far more effectively from progressive overload in dynamic movements than isometric holds. Brachioradialis gets hit nicely too. Here's how to do them. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells.