The reverse curl is one of the most effective and underused lifts for building thicker, stronger forearms. By flipping your grip to overhand (pronated), you shift the workload away from the peak-flexing biceps and onto the brachioradialis and forearm extensors — the muscles that give the upper arm and lower arm a fuller, more connected look. It also hammers the brachialis, the muscle that sits under the biceps and pushes them up to make your arms appear bigger. Because it loads a vulnerable wrist position, the reverse curl rewards control over ego. It's a beginner-friendly accessory that quickly improves grip, elbow health, and arm aesthetics.
How to do the reverse curl
- Load an EZ bar with a light weight and grip it overhand (palms facing down) on the angled inner sections, hands about shoulder-width apart.
- Stand tall with the bar resting against your thighs, elbows pinned to your sides, shoulders back, and a slight bend in your knees.
- Set your wrists straight and firm — knuckles pointing forward, not curling under the bar — and brace your core.
- Curl the bar upward by flexing at the elbows only, keeping your upper arms locked against your ribs throughout the rep.
- Stop when the bar reaches roughly shoulder height; pause and squeeze the forearms and brachialis at the top.
- Lower the bar slowly under control over 2 to 3 seconds, resisting gravity until your elbows are fully extended.
- Reset your wrist position if it has drifted, then repeat for the prescribed reps without swinging.
Muscles worked
The primary muscle worked in the reverse curl is the forearms — specifically the brachioradialis and the wrist/finger extensors on the back of the forearm, which work hard to keep the wrist firm against the pronated load. The biceps brachii act as a secondary mover, though the overhand grip places them at a mechanical disadvantage, reducing their contribution compared with a standard curl. The brachialis, lying beneath the biceps, is also heavily recruited and is a key reason this lift builds arm thickness. Smaller stabilizers around the wrist and elbow engage isometrically to control the bar and protect the joint.
Benefits
- Builds the brachioradialis and forearm extensors for thicker, stronger-looking lower arms
- Targets the brachialis, which pushes the biceps up and adds visible arm size
- Strengthens the wrists and improves grip endurance for pulls, deadlifts, and rows
- Balances out heavy biceps-curling work to support healthier elbow mechanics
- Beginner-friendly and easy to load progressively as an arm-day or pull-day finisher
Common mistakes
- Bending the wrists: keep them locked straight so the load stays on the forearms instead of straining the joint.
- Swinging the bar up with body momentum: stand still and curl with the elbows only so the target muscles do the work.
- Going too heavy: the pronated grip is weaker, so reduce the weight you'd use on a normal curl by 30 to 40 percent.
- Letting the elbows drift forward or flare out: pin your upper arms to your sides for the full range of motion.
- Dropping the bar on the way down: lower slowly to capture the eccentric, where much of the forearm growth happens.
- Cutting the range short: extend the elbows fully at the bottom and curl to shoulder height for complete tension.
Form tips
- Keep your wrists straight and rigid — imagine the back of your hand and forearm forming one solid line.
- Use the EZ bar's angled grips to reduce wrist strain while keeping a pronated position.
- Pin your elbows to your ribs and treat them as fixed hinges, moving only your forearms.
- Lower the bar over 2 to 3 seconds — the controlled eccentric is where the forearms get the most work.
- Start lighter than you expect; if your wrists buckle or you swing, the weight is too heavy.
Sets & reps
For most lifters, 3 sets of 12 to 15 reps with 60 seconds of rest is the sweet spot for the reverse curl, since the forearms respond well to higher reps and constant tension. For hypertrophy and arm size, stay in the 10 to 15 rep range with controlled tempo and short rest. For endurance and grip stamina, push to 15 to 20 reps. Because the forearm muscles are small and the pronated grip is weak, true low-rep strength work (under 6 reps) is rarely worthwhile here. Place it near the end of an arm or pull session as an accessory, and progress by adding small increments once you hit the top of your rep range with clean form.
Frequently asked questions
What muscles does the reverse curl work?
The reverse curl primarily targets the forearms — the brachioradialis and the wrist extensors — because the overhand grip forces them to stabilize the load. The brachialis and biceps assist as secondary movers, though the pronated grip limits how much the biceps contribute, shifting more emphasis onto the forearms and elbow flexors beneath the biceps.
What's the difference between a reverse curl and a regular curl?
A regular curl uses an underhand (supinated) grip and heavily targets the biceps. The reverse curl uses an overhand (pronated) grip, which weakens the biceps' leverage and shifts the load onto the forearms and brachialis. Expect to use noticeably lighter weight on reverse curls than on standard curls.
Why do my wrists hurt during reverse curls?
Wrist pain usually means you're either letting the wrists bend under load or using too much weight. Keep the wrists locked straight, use an EZ bar's angled grip to ease strain, and lighten the load. If discomfort persists despite clean form, reduce volume and consult a professional.
Can beginners do reverse curls?
Yes. The reverse curl is a beginner-friendly exercise. Start with light weight on an EZ bar, focus on keeping the wrists firm and elbows pinned to your sides, and avoid swinging. Master the controlled tempo before adding load, and use it as an accessory on arm or pull days.
Should I use an EZ bar or a straight bar?
An EZ bar is generally easier on the wrists because its angled grips let you pronate without forcing the wrist into a fully flat, stressful position. A straight bar works too and can feel slightly harder on the brachioradialis, but many lifters find the EZ bar more comfortable for higher-rep forearm work.
How often should I train reverse curls?
Training reverse curls 1 to 2 times per week is plenty for most lifters. The forearms recover quickly but can be overworked alongside heavy gripping from deadlifts and rows. Add them as an accessory after compound pulls, keep volume moderate, and let form quality guide whether to add a second weekly session.