How to Perform Reverse Curls: The Best Way To Bulking Your Biceps

Reverse curls are an exceptional arm exercise and one of the most effective biceps exercises for arm strength.

How to Perform Reverse Curls

Reverse curls are an exceptional arm exercise and one of the most effective biceps exercises for arm strength. The following sections describe reverse curls, the muscles they interact with, and their integration into a current strength regimen.

As an alternative variation of biceps curls, the reverse curl can assist in defining and shaping the arms. You will use a pronated grip when gripping an EZ-curl bar, a set of the best adjustable dumbbells, or a barbell. Rather than holding these objects with your palms facing you, rotate them away from your body. The motion concentrates on the forearms and increases arm strength and muscle mass.

However, bear in mind that the emphasis will change depending on the variation; therefore, continue reading to determine whether the reverse curl is appropriate for your objectives and to learn how to modify the biceps exercise safely.

 Benefits of Reverse Curl

Muscles of ForeArm

Reverse curls are frequently incorporated into resistance training routines as a means to develop arm muscle and stimulate the biceps brachii and brachialis. By increasing the workload on the forearms, flexion strengthens and concentrates on the brachioradialis muscle. Collectively, these muscles contribute to the formation of the arm’s structure.

The forearms assist in the execution of complex arm, wrist, and finger movements, as well as the upper limb. Developing strength in the wrist, forearm, and biceps can additionally contribute to an improved grasp when performing compound exercises such as pull-ups, deadlifts, and the farmer’s walk. This is the move to perform if you wish to emphasize your biceps and define your forearms.

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How to Perform Reverse Curls

Steps to follow:

  • Stand with your feet about hip- or shoulder-width apart and gently squeeze your abs and glutes.
  • With your hands shoulder-width apart, hold a barbell or a set of dumbbells with an overhand grip.
  • Tuck your chin in a little and look forward. Keep your knees slightly bent.
    Keep your shoulders down and back, and don’t move them. This will put stress on your upper back.
  • Keep your arms bent and slowly pull the weights up to your shoulders. Stand tall, and don’t arch your back.
  • Return the weights to the starting position slowly, and do this again for as many reps as you want.

Select a weight that lets you do 6 to 12 reps without stopping and with good form. If you’re going to use a standard resistance program, try to do 3 to 4 sets and make sure the last few reps are hard. To help you, here’s how to do a biceps curl.

Reverse Curls: Common Mistakes

These are the mistakes we see the most frequently.

Swinging weights

It means you’re not using your muscles properly if you can’t curl the weight or stop it from falling without moving your arms. When you depend on momentum, you’re pulling more than you can handle. This not only makes the exercise less effective, but it might also hurt your joints. Move smoothly through the eccentric load phase (which lowers) and the concentric phase (which curls). As you get stronger, add more weight to the bar.

Flexing wrists

Your wrists should remain neutral without excessive strain on them. Grip your weights firmly without over-flexing or extending the wrists. To do this, look at your arms and ensure you can draw a straight line from your hands to your elbows.

Flaring elbows

If your arms stick out, you need to work on your form. Before you build, try lifting less weight and focus on the right way to move. Your upper arms should stay still and your elbows should be close to your ribs. Your lower arms should draw up, keeping the weight on them.

Try These Reverse Curl Variations

Dumbbell reverse curls

If you like working out with free weights, dumbbells can help you work out both sides of your body separately so that your stronger side doesn’t take over the move. You can work one side at a time with one weight or hold a dumbbell in each hand. You could also switch between sides one at a time.

Barbell reverse curls 

If you can keep your form, you can load pretty heavy with just the bar, which can be anywhere from 10 to 20 kg based on the type of bar you have. Hold the barbell overhand with both hands shoulder-width apart. Lift the barbell towards your chest and shoulders.

EZ-curl bar reverse curls

Because you can position your hands and grips on EZ curl bars, they put less stress on your joints. One study even found that the EZ curl bar works your biceps, brachial, and brachioradialis more throughout the whole range of motion of a curl than a dumbbell curl. It may also be easier on your hands and joints than using a barbell. With EZ bars, you can target your upper arms in a variety of ways, which is great for targeting muscle groups like your biceps and triceps.

Tempo curls

One way to make your reverse curl harder is to lift and lower the weight more slowly, like 3 or 4 seconds at a time. It has been shown that adding more time under tension during the eccentric phase will help load the muscles, which is a good way to build muscle. It will also make both stages harder.

5-minute reverse curl EMOM to try:

Every minute of the minute:

Start with a lightweight that you can lift 12 to 15 times, then take a minute to rest. Drop the number of reps you do but raise the weight you use for the second minute. For minutes three and four, do the same thing. On minute five, either switch to a much lighter weight and try to do your most reps for the whole minute, or pick a bigger weight and try to get your one-rep max, which is the most you can lift with good form.

  • Minute 1: 12–15 reps 
  • Minute 2: 10–12 reps
  • Minute 3: 8–10 reps 
  • Minute 4: 6–8 reps 
  • Minute 5: Max reps
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