Reverse grip cable curl muscles worked But, the forearm is also the weak link, so you usually use less weight than regular curls. . Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. You can lift both dumbbells simultaneously or alternate between left and right. They also work your biceps brachii (the classic bicep muscle) as a secondary mover and hit the brachialis, a muscle tucked under your biceps. Cable Reverse Curls: The constant tension from the cable machine enhances muscle engagement throughout the entire range of motion. The standard bicep curl grip. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. You will feel your forearms engage a lot here, particularly in the bottom third of each repetition. Strengthen your biceps, master proper form, and maximize your workout results today! The overhand curl, also known as reverse grip curls, is the most effective bicep workout for the brachialis and brachioradialis, the main muscles involved in major weightlifting workouts. This increases mechanical tension—one of the strongest drivers of muscle growth. How to do it: Stand tall with feet shoulder-width apart and core REP: Curl the bar by squeezing your biceps. See full list on hortonbarbell. So, It is an isolation exercise. Secondarily, the reverse grip curl targets muscle groups are the biceps brachii and the brachialis as synergists. Performing this exercise involves a pronated grip, usually with a barbell. Aug 9, 2024 · Weight lifters wanting to switch up their workouts and utilize an alternating grip may wonder about the reverse curl muscles worked, and how the pros and cons weigh when stacked against a traditional bicep curl. Ask yourself when was the last time you did a set of dumbbell reverse curls, barbell reverse curls, incline reverse curls or ez bar reverse curls? If you regularly have this exercise listed in your arm workout, I tip my hat to you because you have a firm grip on the curl work you should be doing. Oct 28, 2024 · Transform your upper arms with the Barbell Standing Reverse Grip Curl. It activates and develops prominent muscles, including the brachialis of your upper arm and the brachioradialis of your forearm. The hammer curl can be performed using a short bar with neutral handles, dumbbells, or rope cable attachment. They challenge and improve your grip strength and enable you to use heavier weights because of the grip. The Reverse Grip Cable Curl is an isolation exercise targeting the brachialis and brachioradialis muscles, with secondary emphasis on the biceps brachii. Jun 9, 2017 · If you grip at the top you will be bracing your thumb against the centre section of the bar, which will decrease the work that your forearm and gripping muscles have to do. Jul 24, 2024 · Do you want bigger, stronger biceps? If so, you need to do the right exercises. The bicep muscles remain the inactive muscle group even with the overhand grip unless you contract them to curl more than 100 degrees elbow flexion. Sep 1, 2022 · Use these seven exercises to switch up your training, isolate muscle groups, work through recovery and balance your muscle development: Reverse Grip Row, Reverse Grip Lat Pulldown, Reverse Grip Curl, Reverse Grip Bench Press, Reverse Grip Tricep Pushdown, Reverse Grip Seated Row, and Hook Grip Deadlift. The drill is still compatible with some gym equipment like How to Put in Your Workout Split The dumbbell reverse curl is a lower arm exercise that strengthens and builds the forearms and increases grip strength. Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). Build muscle in your arms, back, shoulders and chest by flipping your grip with this upper-body workout routine. Reverse grip dumbbell rows also work on your deltoids, biceps, and forearms. Cable Straight Bar Curls Introduction: The reverse curl is one of the most underrated biceps and forearm exercises. TIP: Stay close to the pulley. 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 Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Jun 7, 2024 · Adding reverse curls to your workout can increase your ability to lift heavier weights during standard biceps curls and correct muscle imbalance between flexor and extensor muscles. What Muscles Do Reverse Curls Work? Typical biceps curls work the biceps brachii. This causes other muscle groups to be recruited, altering the mechanics of the exercise. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. Attach a straight bar to a low pulley cable machine, grab the bar with an overhand grip, and perform curls. By positioning your palms facing down, this movement not only emphasizes the biceps but also engages the forearms Dec 25, 2021 · The reverse preacher curl is really good exercise for building your biceps muscles, brachialis, and brachioradialis. There are many different biceps curl variations out there, but not all of them are created equal. Oct 24, 2024 · Reverse curls are a solid variation of conventional bicep curls to work your biceps, with an emphasis on your brachioradialis (front forearm). A reverse bicep curl is an exercise that activate your biceps and forearm muscles. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. Muscles worked: Biceps brachii (long & short head), brachialis, forearms. The hammer curl grip. The main difference involves how you position your wrists and what equipment you work with. Overhand curls increase the muscularity and strength of the bicep muscles. Nov 10, 2025 · While the change may seem insignificant, flipping your grip can shift which muscles are worked. USING MOMENTUM Many people regard this workout as an isolation drill regardless of the lifting method. Read our barbell reverse curl guide. These variations target the same muscles but can add variety and prevent workout monotony. Dec 5, 2021 · The reverse grip EZ bar curl is a great exercise for building big and strong forearms. May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. Read our cable close grip curl guide. If you are following a body part split training program, include the dumbbell reverse curl on arm day. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Keeping the upper parts of both your arms rested on top of the bench, have the arms extended. Nov 26, 2024 · The hammer curl works just about all of the same muscles as the reverse biceps curl. Resistance Band Tricep Kickbacks target the triceps, while Reverse Grip Cable Curls target the biceps. The Cable Reverse Grip Biceps Curl is a dynamic exercise that effectively targets the biceps while incorporating the unique benefits of cable resistance. Reverse the movement and lower the rope back to the starting position. Feb 1, 2023 · The overall body position and technique should nearly mimic the reverse biceps curl, with the sole exception being the hand and grip placement. This move mainly targets the brachioradialis and forearms, making it great for building grip strength and balanced arm development. Discover effective techniques and benefits of this exercise for muscle growth and strength. com Jul 23, 2024 · The cable reverse curl is a variation of the standard cable biceps curl, in which you hold the Bar with your palms facing down (overhead grip). Additionally, you may choose to perform this biceps exercise standing or seated. The further we move away, the more likely our elbows will pop out, disengaging the target muscles. Also learn about the benefits of the exercise and the muscles it works. Oct 27, 2025 · What does the reverse grip curl target? The reverse curl with an EZ bar is a great exercise to target your brachioradialis—the muscle on the anterior (top) part of your forearm, just below your elbow. May 20, 2024 · Build bigger biceps by learning how to do the cable biceps curl. Learn the best bicep cable workouts and exercises using the cable machine to help build bigger and stronger biceps. 2. 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. Apr 26, 2023 · The hammer curl uses a neutral grip (semi-pronated), while the reverse curl uses an overhand grip (pronated). Aug 22, 2023 · The wide grip barbell curl is a beneficial exercise employed to target the biceps brachii in a manner that emphasizes the inner or short head of the biceps. Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. Reverse the movement and lower the bar back to the starting Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. Dec 23, 2021 · Learn how to perform the reverse grip EZ bar curl for your biceps with the optimal form by reading our step-by-step exercise guide. Sep 23, 2023 · The reverse barbell curl, a variation of the traditional barbell curl, is one of the most effective strength gaining exercises targeting your wrists and biceps. Reverse Grip Pulldown: Form Guide The video below is one of the better demonstrations of the reverse grip cable pulldown. Reverse Grip Cable Curls is a great complementary or alternative exercise for the Rope Cable Hammer Curl. Most importantly, it targets the inner or short head of the bicep muscles. Read our cable reverse curl guide. Supinated curls. By using a cable machine, this movement provides constant tension on the muscles, which is essential for muscle growth. This exercise can be done with different variations and weights to increase the intensity and challenge the muscles. Oct 12, 2022 · The Reverse Curl is a forearm and biceps exercise that strengthens the upper arms while emphasizing the brachioradialis, the large muscle on the top of the forearm. Is this true, and if so, in what way does the shoulder rotating affect biceps involvement? Read our cable lying bicep curl guide. Lwearn how to do this exercise, the muscles worked, and the main benefits. Cable Machine Reverse Curl The cable machine reverse curl is a variation where you attach a straight bar on a cable pulley machine and curl the weight as you usually would. Emphasises the muscle’s short head. Close grip, weighted pull ups, “narrow” grip barbell curls, and db curls are all better choices for pure bicep work. Resistance Band Tricep Kickbacks and Reverse Grip Cable Curls are complementary exercises that work opposing muscle groups. The reverse grip hand positioning will naturally make the biceps more involved in the exercise. Apr 12, 2023 · The main points of distinction between the reverse curl and the hammer curl relate to the manner in which they place the hands, with the reverse curl featuring an overhand or pronated grip while the hammer curl is performed with a neutral grip. Cable Straight Bar Curls are an excellent alternative or complementary exercise to Resistance Band Reverse Grip Curls. Neutral curls (aka hammer curls). Grip the bar with an underhand (supinated) grip, hands about shoulder-width apart, and take a step back. Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. The Cable Reverse Curl is an effective isolation exercise designed to enhance the strength and aesthetics of your arms. It can be performed with cables, dumbbells, barbells, and other weights like other biceps curl variations. A personal trainer explains modifications, alternatives, and common mistakes to avoid. Unlike free weights that get influenced by gravity, the cable machine offers the same resistance level from start to finish, making your muscles work extra hard. Learn how to do this exercise, the muscles worked, and the main benefits. Reverse Curl 21s Similar to classic May 5, 2021 · By activating the brachioradialis muscle in your forearm, reverse curls can enhance your grip strength and improve your performance during other upper body exercises like deadlifts, bench presses, and pull-ups. They will allow you to lift heavier weight and improve arm strength. Keep your elbows to your sides throughout. Plus, reverse grip trains the weaker forearm extensor muscles which are weaker than the forearm flexor muscles The only catch is this is your weaker grip, so you’ll need to use lighter weights for this variation. Grip the rope with a neutral grip and take a step back. If you Apr 10, 2001 · Most people do them (with a barbell or EZ curl bar) because they build the upper/outer forearm as well as the biceps. Wouldn’t recommend overhand grip, they are more of a forearm curl than anything else. The reverse cable curl is great for building both the bicep and brachialis (upper arms) and the brachioradialis (lower arm) muscles. Muscles Targeted Primary Muscles: Brachioradialis and brachialis. Feb 14, 2025 · What are Reverse Curls? Reverse curls are another powerful arm exercise, but they emphasize different muscles compared to traditional bicep curls. Your forearm extensors get some love too, improving grip strength. The biceps brachii are essential to several functional movements, including supination, pronation, and elbow flexion. Jan 1, 2023 · Like the regular grip and narrow grip curls, the wide grip curl targets the muscles of the forearms and biceps. By utilizing a cable machine, this movement allows for continuous tension on the muscles throughout the entire range of motion, which is key for promoting hypertrophy. You may do reverse curls using free weights, resistance bands, or even a cable machine. 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. Targets the bicep short head, bicep long head and forearms. May 20, 2025 · EZ Bar reverse curl uses an overhead grip, which can be your secret weapon in your quest to build bigger and stronger upper and lower arms. Boost grip strength and arm definition with the cable reverse curl. The exercise can be modified by adjusting the weight, grip, and angle of the cable machine to target different areas of the biceps. Reverse curls are often overlooked but they're essential to forearm strength and grip. Learn the best techniques and tips for optimal results! Forearms Reverse Grip Barbell Curl Overview The reverse grip barbell curl is a variation of the barbell curl and an exercise used to target the muscles of the biceps. Learn how to do a Reverse Cable Curl properly with Myworkouts. Why it works: The barbell curl enables you to use a stable, bilateral grip, allowing higher loads than most curl variations. By using an overhand grip, the biceps are still engaged, but the forearms are forced to contribute more, making this a great compound-isolation hybrid for the arms. Lift the bar with control, by flexing your elbows. It strengthens the biceps and forearms muscles in a slightly different way. Commentary Cable curl is an Jul 15, 2024 · Build impressive arms with bicep cable curls. This variation of the traditional bicep curl utilizes a reverse grip, which alters the activation of the muscles involved. io, the fitness encyclopedia and workout search engine. Thick Bar Reverse Curl You can increase the grip-building benefits by making the bar more difficult to hold. By using an overhand (pronated) grip, this curl variation reduces direct biceps involvement and targets the muscles responsible for grip strength and arm thickness. Here's how to do the exercise, who should add them to workouts, and more. By pronating your hands during the curl, the emphasis shifts from the biceps to the brachialis and brachioradialis muscles. He said it's because of the angles of the biceps and shoulder, as opposed to regular biceps curls where the shoulders don't move. Targets the bicep Variations include Wall Reverse Curls, EZ Bar Reverse Curls, Barbell Reverse Curls, Cable Reverse Curls, and Prone Incline Reverse Curl. The standard bicep curl, hammer curl, and reverse curl each work the biceps brachii, brachialis, and forearm muscles differently, resulting in varied outcomes. Set up for the exercise by attaching a straight or EZ bar to the lower pulley cable and selecting the weight you want to use on the stack. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. How to Cable Curls With Bar Fasten a bar in the lower position of a cable cross. While this may sound counterintuitive May 24, 2025 · Muscles Worked Reverse curls primarily target the brachioradialis, a muscle in your forearm that helps with elbow flexion. Effectively target your Latissimus Dorsi, Rhomboids, Trapezius, Biceps Brachii, and Posterior Deltoids. Jul 24, 2024 · Muscles worked in a neutral hammer curl Pronated curls. Practically, partial reps are inefficient when performing reverse cable curls. Jun 20, 2025 · The pronated grip of the reverse curl helps target the forearm muscles while developing your biceps and grip strength. The Cable Standing Reverse Grip Curl (Straight Bar) is an effective exercise designed to enhance bicep strength and definition. Aug 11, 2024 · The barbell reverse curl is a non-negotiable component of arm training. A huge benefit of doing reverse cable curls is the constant tension you place on your muscles. Unlike the standard bicep curl, this variation uses an overhand (pronated) grip, which shifts the emphasis away from the biceps and directly onto the brachioradialis and wrist extensors. Using a pronated grip promotes greater muscle activation than other grip options. Here's a detailed guide on how to do reverse grip EZ bar curls with proper form! Apr 6, 2023 · It also involves the muscles in your core since it’s activated to brace the movement. Dec 11, 2023 · Discover the muscles targeted by reverse curls, the benefits they offer, proper form, common mistakes to avoid, variations to try, and how to incorporate them into your workout routine. It involves using a cable machine with a handle attachment to perform a curling motion, which helps to build strength and size in the biceps. It can be worked Jun 6, 2024 · Cable Reverse Wrist Curl Cable Reverse wrist curls are similar to regular wrist curls but with a reversed hand position. By incorporating an overhand grip, this Oct 20, 2025 · Preacher Curls The targeted muscle is the brachialis, and because the arms are placed at an angle when engaged in a preacher curl, the exercise works the long head of the biceps brachii muscles more than the short head. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. By using a cable machine, you can control the speed of the curl and the tension on your muscles more precisely than with a band. Oct 10, 2024 · Reverse grip exercises like the reverse grip lat pulldown or supinated barbell row can recruit different muscles, add variety, and improve your grip strength. 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. I saw a Mike Mentzer video where he said close grip lat pulldowns is the best biceps workout. Learn how to do it with proper form with its variations. They involve the same muscles and movement patterns, but the resistance is provided by a cable machine instead of a band. 3. Targets the forearms with only minor activation in the bicep heads. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. Perfect for all fitness levels and key to a balanced 2025 workout. Learn to perform the Cable Curl (Reverse Grip) with key instructions, muscle groups worked, required equipment, and essential details. Feb 12, 2023 · The cable curls work all of your arm-pulling muscles while simultaneously improving your posture. The dumbbell reverse curl is simply a variation where you do the movement with a pair of dumbbells. The cable curl is an exercise that targets the biceps muscles. Also learn the mistakes to avoid. It is performed using a cable machine with a straight or EZ bar attachment, utilizing a reverse (palms-down) grip to focus on the forearms and the outer portion of the upper arm. The range of motion and other performance factors will also be identical with either movement. Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. Keep reading to learn how. A reverse grip that’s uncommon for bicep curls. This exercise primarily targets the brachialis and brachioradialis, two muscles that are essential for Various muscles in the upper back, such as the traps and rhomboids, are also involved, but to a lesser degree. The Cable Standing Reverse Grip Curl (Straight Bar) is a powerful exercise that effectively targets the muscles of the arms, particularly the brachialis and brachioradialis. It primarily targets the forearm muscles, particularly the brachioradialis and wrist extensors. Dec 30, 2023 · The Wrist Curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. They are a highly effective way to target the forearm and bicep muscles. The reverse grip variation of the barbell curl challenges your grip strength and helps develop a thicker and more complete arm appearance. The Reverse Cable Curl is one of the most effective exercises for developing this area. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. 1 While there is an age-old argument between whether or not the standard curl vs reverse curl is better, this article will discuss the good, the bad, and the physiology behind both 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. Oct 13, 2024 · Learn Reverse Cable Curl to target your brachialis and forearm muscles for improved strength and arm definition. Dec 23, 2021 · Learn how to do reverse grip cable bicep curls with the proper technique by reading our step-by-step exercise guide. The forearm muscles are also involved in gripping the bar. 2 Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. The reverse grip cable curl hits the forearms and the biceps. Reverse Barbell Curl Benefits It not just helps in developing an […] Feb 12, 2024 · The reverse grip EZ bar curl is a forearm isolation exercise primarily targeting the brachioradialis and brachialis muscles through elbow flexion. Learn how to do the perfect reverse curl. Once you see how easy it is to swap exercises and weights, we're certain the cable curl, and cable machines in general, will find a spot in your workout routine. Follow our step-by-step instructions and tips. That’s because anatomically, hand position can determine which muscles are more active during How to Cable Curls With Rope Fasten a rope in the lower position of a cable cross. This unique curl variation utilizes a cable machine, allowing for constant tension on the muscles throughout the movement, which can lead to enhanced strength and size in your arms. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. It involves using a cable machine to perform wrist curls in a reverse grip, which helps to strengthen the extensor muscles in the forearms. Lift the rope with control, by flexing your elbows. Don’t let your upper arm travel back during the curl, keep it still or move it slightly forward. Secondary Muscles: Biceps brachii (less engagement Aug 26, 2025 · Build better arms with the Reverse Curl. The Cable Reverse Wrist Curl is an exercise that targets the forearm muscles. It is your initial position. Aug 11, 2024 · Transform your Back workout with the Reverse Grip Row. Hammer curls are great, even safer and more effective on a cable. Most forearm exercises, such as wrist curls, focus on the flexor muscles (front of the forearm). Ready to burn out your biceps on the cable machine? Check out our Bicep Cable Workout! Read our cable reverse grip pushdown guide. Sure, a standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better. dpbzf zxygpp pohoud bdt keuwoe mgh ekdz njvt xeiqup zqxnai uhkc mzgt ekzhopg hfpyg epr