Reverse Bicep Curl: Muscle Worked, Benefits, Variations

Training the biceps are considered the most significant arm muscle, but if really you want to improve the shape and size of your arms, you might start working on your brachialis. The Reverse bicep curl is great for building both your brachialis and upper arms, and also stimulate your Brachioradialis lower arm muscle.

Since the Brachialis is underneath the biceps, growing them will push the biceps up and out further, making your arms look bigger arms.

The Brachialis also makes the arms look thicker and broader from the front since parts of the Brachialis are visible, lateral to the Biceps.

As the Brachialis grows, this will widen out the arms, making your arms look bigger from all angles.

What Are Reverse Bicep Curls?

Reverse bicep curls can be your secret weapon in your quest to build bigger arms and a bigger body.

The reverse curl is a variation of the standard biceps curl except, instead of gripping the weight with the palms up (underhand grip), your palms are facing down (overhead grip).

You can execute the reverse grip bicep curl in many variations, you can do it with straight barbell, EZ Bar, dumbbells, or a cable machine.

In this article, we will look the benefits of reverse curl, How to do reverse curl with proper foam and tip to maximize the output. And also see, all the best variation of Reverse bicep curl.

Benefits Of Reverse Bicep Curls

There are numerous reverse bicep curl benefits that you can enjoy when you perform this exercise with the proper form.

  • Reverse curls activate muscle groups in your arms, including your biceps brachii and your brachialis, the primary muscle used for elbow flexion.
  • Reverse curls improve your grip strength. A strong grip is a big part of successful strength training.
  • The reverse biceps curl is sometimes used during the rehabilitation of biceps injuries.
  • If you want big biceps and forearms, this is the move for you. Reverse curls will change how your arms look, giving you upper and lower arms you can be proud of.

Dumbbell Reverse Curl

Dumbbell Reverse bicep curl is the best variation of the revers curl, where the dumbbell is gripped palms down. Adding this exercise to your current routine can help build stronger, more toned arms.

The motion is the same as a standard dumbbell curl, but the change in grip allows for specific arm muscles (Brachialis) to be targeted.

The reverse grip is also particularly useful in forcing the forearms to become involved in some of the workload.

Dumbbell Reverse Curl
Dumbbell Reverse Curl

Muscle Worked During Reverse Bicep Curl

Primarily muscle Worked: Brachialis, Brachioradialis

Secondary Muscle Worked: Biceps Brachii

The deltoids and trapezius muscles are also active, but only for stabilization purposes.

Execution Technique

  1. Stand straight, keeping your feet shoulder-width apart. Grab a dumbbell in each hand using an overhand grip, and arms should be fully extended.
  2. Keeping your upper arms stationary and your back straight, curl the weights up towards your shoulders, exhale as you do so. Use only your forearms for this movement.
  3. Continue curling the dumbbells until they are at shoulder level and your biceps are fully contracted.
  4. Return to the starting position in a smooth arc, inhale as you do so.

Reverse Bicep Curl Form & Tips

Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs.

  • Your body should remain fixed. Only your biceps should be used to move the weight.
  • Pause at the top of the movement and squeeze your biceps.
  • A slow controlled descent will increase time under tension, leading to more effective sets, and less risk of injury.
  • Ensure that your elbows are kept close to your sides with your knees slightly bent, and your hands gripped tightly to the bar.
  • Always select a weight that allows you to have full control of your body throughout the movement.
  • Incorporate proper warm-ups, rest, and nutrition into your exercise program.
  • Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Reverse Bicep Curl Variations

The reverse bicep curl can be performed in a variety of ways to accommodate your fitness level and lifting preference.

1. Barbell Reverse Curl

If you’re looking for a straightforward reverse curl variation, then barbell reverse curl is a great staple exercise you can add in the workout regime.

The barbell reverse curl is a non-negotiable component of arm training. Sure, a standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better.

The pronated grip that you are using will engage the brachialis muscles in order for you to be able to move the weight during exercises.

Barbell Reverse Curl
Barbell Reverse Curl

Execution Technique

  1. Grab the bar with a shoulder width grip with your hands on top of the bar (pronated grip)
  2. Curl the bar up to shoulder level by bending your elbows.
  3. Lower the bar back down to the arms’ extended position.
  4. Repeat for desired reps.

2. Cable Reverse Curl

Reverse cable curl is a cable machine variations of reverse bicep curl that primarily targets the biceps and brachialis.

The only reverse cable curl equipment that you really need is the cable machine. There are, however, many reverse cable curl variations that you can try out that may require different types of reverse cable curl equipment and set up. Such as wide grip cable reverse curl, single arm reverse cable curl.

Cable Reverse Curl
Cable Reverse Curl

Execution Technique

  1. Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip
  2. Keeping your elbows in, bring the bar up to your chest by flexing the elbow.
  3. Contract the muscle and hold for a moment.
  4. Slowly lower the bar back down to the arms’ extended position.
  5. Repeat for desired reps.

3. EZ Bar Reverse Curl

EZ bar tends to be much more comfortable for trainees and allows them to use heavier loads. This is because their grips are slightly more neutral, meaning there is less stress on the wrists. At the same time, they are still pronated enough to really target the brachialis. 

EZ Bar Reverse Curl
EZ Bar Reverse Curl

Execution Technique

  1. Load an appropriate amount of weight onto an EZ bar.
  2. Stand with your feet hip-width apart, and then grab the bar with a shoulder-width overhand (ideally thumbless) grip.
  3. Keeping your elbows in, bring the EZ bar up to your chest by flexing the elbow.
  4. Hold the contraction for a moment and lower the bar back down to the arms’ extended position.
  5. Repeat for desired reps.

4. EZ Bar Reverse Grip Preacher Curl

If you’re looking for a way to get more creative with your reverse biceps curls, why not try EZ bar reverse preacher curl?

It is great for building both the forearm and the upper arm.

During this exercise, the long head of the biceps brachii is activated more than the short head because the long head is more stretched in this position and can therefore make more of a contribution to the curl.

EZ Bar Reverse Grip Preacher Curl

Execution Technique

  1. Setup for the EZ bar reverse grip preacher curl by adjusting the seat height of the preacher bench so that the back of your upper arms rest flat on the pads.
  2. Grasp the bar with an overhand grip (palms facing down). 
  3. Keeping your arms fixed, and only bending at the elbows, curl the weight until your forearms are at 90 degrees to the floor.
  4. Slowly lower the weight back to the starting position.
  5. Repeat for desired reps.

5. Dumbbell Reverse Grip Concentration Curl

Reverse Grip Dumbbell Concentration Curl is a great basic move. This is one of the best reverse bicep curl exercises variation that you can do during your arm workout.

When done correctly, it can effectively target your arms, and forearms.

The dumbbell reverse-grip concentration curl is an isolation exercise that targets the biceps brachii and brachioradialis muscles.

Reverse Grip Dumbbell concentration curl
Dumbbell Reverse Grip Concentration Curl

Execution Technique

  1. Sit on a bench with your legs apart, grab a dumbbell in one hand (say left hand).
  2. With your left arm almost fully extended, rest your elbow against the inside of your left thigh. Pronate your wrist so that your palm faces backward.
  3. Exhale as you curl the dumbbell up towards your shoulder.
  4. Inhale as you slowly lower the dumbbell to the starting position.
  5. Repeat with your right arm.

Video illustration Of 5 Most Effective REVERSE BICEP CURLS VARIATION For Killer Arms & Forearms

6. Dumbbell Reverse Bicep Preacher Curl

The reverse preacher curl is a variation of the standard preacher curl targeting your brachialis muscle, which lies deeper than your biceps brachii in the upper arm.

The reverse bicep preacher curl may be performed by a barbell, dumbbells, or EZ-curl bar. But Dumbbell Reverse curl better provides stability and the full range of motion.

Dumbbell Reverse Preacher Curl
Dumbbell Reverse Bicep Preacher Curl

Execution Technique

  1. Adjust the preacher bench seat so that your arms are level with the top of the bench.
  2. Grab a dumbbell in each hand with a pronated (palms down) grip and rest your arm against the bench with your arm extended fully down.
  3. Slowly curl the dumbbells up towards your head, keeping your arms on the bench at all times, until you reach the top position.
  4. Hold for a count, squeeze and isolate your biceps.

Know More About Arm Training

Recent Posts

Leave a Comment