Reverse bicep curl dumbbell muscles worked.
Instructions for the dumbbell curl exercise.
Reverse bicep curl dumbbell muscles worked There are more The standing dumbbell reverse curl is a variation of the standing dumbbell curl and an exercise used to strengthen the muscles of the biceps. This is because you need to lift each weight independently during standing dumbbell curls, which helps to ensure that both of your bicep muscles receive roughly equal work. Jul 23, 2024 · Dumbbell Reverse Curl Muscles Worked The dumbbell reverse curl primarily targets the muscles in the forearm, specifically the brachioradialis. Bicep muscles help us lift objects, open jars, and perform other tasks that require strength and dexterity. Instructions for the dumbbell curl exercise. This variation works to activate biceps muscles, 4 allowing you to develop strength and exercise confidence. 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 The brachialis muscle is located in the upper arm beneath the bicep brachii muscle, and along with the biceps help to flex the elbow. By utilizing dumbbells, you can enhance your range of Learn the best bicep cable workouts and exercises using the cable machine to help build bigger and stronger biceps. This variation involves a pronated grip, which shifts some focus from the biceps to the forearm muscles, providing a balanced arm workout. Introduction: The reverse curl is one of the most underrated biceps and forearm exercises. Plus, some viable alternatives, tips and tricks, and a whole lot more. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Feb 14, 2025 · Bicep curls and reverse curls are both effective arm exercises, but they target different muscles and offer unique benefits. Overhand curls increase the muscularity and strength of the bicep 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. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. , back and biceps) can serve as an excellent warm-up, preparing your muscles and joints for more intense lifting. This article provides detailed instructions on how to perform the exercise. This positioning offers the same major activation in your biceps brachii while increasing activation in surrounding muscles like the brachialis and brachioradialis. Dec 23, 2021 · Learn how to perform the single arm reverse curl for your biceps, brachialis, and brachioradialis muscles with just one dumbbell. Build stronger, more defined arms with the 20 best biceps, triceps, and forearm exercises. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. By using an overhand (pronated) grip, this curl variation reduces direct biceps involvement and targets the muscles responsible for grip strength and arm thickness. This is one of the first reasons you should consider it – because everybody loves a good bicep pump, it’s a classic benefit of going to the gym in the first Mar 27, 2025 · The dumbbell curl is a beneficial exercise working to induce hypertrophy in the biceps brachii, and is meant to act more as a finishing or accessory movement When you talk about biceps workout, the dumbbell curls are the first your mind switches to. New comments cannot be posted and votes cannot be cast. This grip shifts the emphasis from the biceps brachii to the brachialis and brachioradialis. your brachialis and brachioradialis, especially the latter) to work harder. If you The Dumbbell Seated Reverse Grip Biceps Curl is a unique variation of the traditional biceps curl that emphasizes the brachialis and brachioradialis muscles while also engaging the biceps brachii. Would usually do the BC with dumbbells and RC with a bar. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. Would you like to improve you grip strength and while working your biceps as well? Simply start using this how-to tutorial and start today. Understanding the differences can help you make the most out of your workout routine. Dec 25, 2021 · The reverse preacher curl is really good exercise for building your biceps muscles, brachialis, and brachioradialis. Bicep isolation work is particularly helpful for those looking to achieve aesthetics and building a balanced physique. And the way your elbow travels Aug 11, 2024 · The dumbbell reverse-grip concentration curl is an isolation exercise which targets the biceps brachii and brachioradialis muscles. The biceps are pretty self-explanatory for most people but for those not familiar with the brachioradialis, it’s a muscle which flexes the forearm at the elbow. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Aug 12, 2025 · Unlike a regular bicep curl, which involves turning the wrist into a supinated position, hammer curls keep the wrist neutral. Keep reading to learn how. Mar 20, 2024 · Reverse Curls— Muscles Worked Brachioradialis Unlike its more popular counterpart, the reverse curl isn’t a bicep curl! The main muscle you work in a reverse curl is your brachioradialis forearm muscle. 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. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. The payoff? Stronger arms that look balanced and function better outside the gym. The Dumbbell Biceps Reverse Curl is an exercise targeting the biceps brachii with an emphasis on the brachialis and brachioradialis muscles. While this may sound counterintuitive Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. Dumbbell bicep reverse curls is a gym work out exercise that targets forearms and also involves biceps. Targets the forearms and biceps with a focus on grip strength and arm stability. By reversing the grip, you can effectively isolate different muscle fibers, leading to a well-rounded workout experience. 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. Let your arms hang straight down by your sides. Read the article to understand how to correctly perform reverse curls and achieve the results you're looking for. Performing this exercise involves a pronated grip, usually with a barbell. But when did you last do a reverse biceps curl? That’s the variation in which, instead of curling a weight up with wrists turned so your palms face upwards and The Dumbbell Biceps Curl Reverse is an effective variation of the classic bicep curl that focuses on building strength and definition in the biceps while also engaging the forearms and stabilizing muscles. The steps and movements are the same. May 20, 2024 · The reverse curl is a biceps curl variation that swaps out your standard supinated grip for an overhand grip. Learn the techniques! Nov 14, 2024 · Discover everything you need to know about the reverse dumbbell curl. Learn how to do this exercise, the muscles worked, and the main benefits. This small shift completely changes the muscle recruitment pattern, making hammer curls an extremely effective upper arm and forearm exercise. Since many lifters Jun 9, 2017 · When did you last do a biceps curl? If you’re a regular in the weights room, we’d wager it was in the last week. Another advantage of dumbbell drag curls is performing them on an incline bench for greater stretch (more ROM) on the biceps. Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. This provides a better isolation and contraction on the biceps. Have you ever done reverse curls for your biceps - either on the barbell or the dumbbell? Most people don't. This article delves into the hammer curls vs. 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. Supinated Curls 2. Biceps brachii are typically targeted with curling and reverse curling exercises with barbell and dumbbell weights. The reverse grip places more emphasis on the brachialis muscle, which is located underneath the biceps. Start with your hands hanging naturally at your side, holding the dumbbells as shown Apr 28, 2024 · A reverse curl is an upper body exercise that targets the arms, with a particular emphasis on the biceps and forearms. Lwearn how to do this exercise, the muscles worked, and the main benefits. Some other muscles worked or played stabilizer muscles, including your Wrist flexors, Obliques, and Rectus abdominis. Mar 15, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: reverse curls and regular curls. Or only curl the dumbbell as high as you can without straining — this might mean stopping halfway up (when your elbow is bent at 90 degrees). Read our dumbbell standing one arm reverse curl guide. Learn its benefits, proper form, common mistakes, and how to incorporate it into your workout routine for maximum forearm strength. This variation of the traditional bicep curl not only targets the biceps but also engages the forearms, promoting overall arm development. Fortunately, there’s an easy fix — add the dumbbell reverse curl to your routine. Text and graphics from the StrengthLog app. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Dec 11, 2023 · Incorporating reverse curls into your workout routine can effectively target and strengthen the biceps brachii, brachialis, and brachioradialis muscles. And all you need is a pair of dumbbells. Learn how to properly do a standing dumbbell curl with perfect form. They also work your biceps brachii (the classic bicep muscle) as a secondary mover and hit the brachialis, a muscle tucked under your biceps. Why reverse dumbbell curls boost grip Dec 23, 2021 · Although dumbbell reverse curls still work the biceps to a degree, they primarily work the brachioradialis. Aug 26, 2025 · Build better arms with the Reverse Curl. With an overhand grip (pronated grip), you’re pulling in all the forearm muscles while keeping constant tension. See how the exercise is performed, the proper technique, and which muscles are worked. If you don't feel comfortable using dumbbells, give a barbell a try. All bicep curls involve elbow flexion, including the reverse curl, so the brachialis is engaged. I understand it is not the most popular workout and many don’t care. Aug 11, 2024 · Enhance your Arms workout with Dumbbell Reverse Curl! Target Biceps Brachii, Brachialis, Brachioradialis, and Forearm Muscles effectively. Definitely felt it in my upper arms, most likely due to a brachialis focus. The short head is the inner bicep that gives overall size and thickness. This exercise involves using a dumbbell to perform a reverse curl while seated on a preacher bench, targeting the biceps muscles. Share Sort by: Best Open comment sort options Skip0pot2mus • Apr 17, 2023 · Drag Curls Muscles Worked As with all arm curl exercises, drag curls primarily work the bicep muscles. However, the question of “what head does reverse curls work” remains a topic of debate and confusion. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. May 26, 2016 · Few exercises are as popular as the dumbbell curl! Use it to build and strengthen your biceps brachii, brachialis, and brachioradialis. 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. Dec 23, 2021 · Incline reverse curls are an effective exercise for working the bicep muscles, the brachialis, and the brachioradialis. Jan 6, 2023 · Which is better for building biceps, hammer curls vs bicep curls? Learn the muscles worked by each & how to use them to get bigger arms. Commentary Incline dumbbell curl is an exercise where biceps brachii works at a slightly longer muscle lengths than in Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. Likewise, you Jan 26, 2024 · Few exercises target & build muscles more effectively than the dumbbell biceps curl. The result? Feb 4, 2025 · The muscles worked are the biceps brachii (primary), brachioradialis, brachialis, and wrist flexors. Reverse the movement and lower the dumbbells back to the starting position. reverse curl debate, exploring their differences, benefits, and which exercise is right for you. Learn how to do the perfect reverse curl. 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 Aug 9, 2024 · It also assists with the palm up, supination movement and shoulder flexion. Drag curls target the inner bicep with an underhand grip. Your forearm extensors get some love too, improving grip strength. Learn how to do bicep curls the correct way and avoid common mistakes, as well as several great bicep curl variations with this complete guide. Learn the right techniques and tips! Reverse Curls target the brachioradialis muscle, giving you that thick forearm look and making your elbows bulletproof in the process. Dumbbell Reverse Grip Curls are a really excellent weight lifting exercise to strengthen your biceps and forearms together. The pronated grip of the reverse curl helps target the forearm muscles while developing your biceps and grip strength. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Also learn about the benefits of the exercise and the muscles it works. Train both with barbell reverse curls! Jul 21, 2023 · Reverse curls are a bicep curl variation performed with the weights held in a pronated grip, thereby causing other muscle groups to be recruited, as well as altering the mechanics of the exercise for greater comfort and force-output. They offer a surprising array of benefits, while building muscle in a natural way. 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. The brachialis muscle helps the flexion of elbows while the wrist flexors act as stabilizer muscles, undergoing contraction. Apr 12, 2023 · Though the standard bicep curl is considered the go-to exercise for developing the biceps brachii muscle, the hammer curl and the reverse curl are two variants that are just as qualified for such purposes - each with their own distinct differences that make them uniquely suited for certain situations. Sep 4, 2024 · It is excellent for building the bicep and brachialis muscles (upper arms) and stimulating the brachioradialis muscle (lower arm). See also the EZ bar reverse curl, the dumbbell hammer curl to dumbbell reverse curl, and the one-arm dumbbell reverse curl. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. But, the forearm is also the weak link, so you usually use less weight than regular curls. This doesn’t mean the bicep is not working, but its contribution is reduced. Close grip, weighted pull ups, “narrow” grip barbell curls, and db curls are all better choices for pure bicep work. Evidence-based training tips for maximum strength, size, and muscle growth. Indeed, we’d guess that even if you only worked out once in the last week then the classic dumbbell curl featured. Jun 19, 2022 · Target Muscles: Biceps and Forearms Reverse Bicep Curl: Overview Working our bicep muscles is important because they are responsible for some of the most common movements that we do every day. Nov 11, 2022 · Dumbbell bicep curls are one of the most effective biceps strengthening exercises for building arms that are not only muscular but symmetrical too. The Dumbbell Biceps Curl Reverse is a fantastic exercise designed to build strength and definition in your arms. By remaining seated during the seated dumbbell reverse curl, you eliminate the ability to arch your back and swing the weight up to the finishing position of the exercise. Unlike traditional curls, this move forces your forearms and grip to work overtime. Bicep Curl Modifications If you’re struggling through a set of bicep curls, switch to a lighter weight to make the reps easier. Jan 8, 2022 · The dumbbell reverse wrist curl mainly works the muscles of the posterior forearm, which are collectively called the wrist or forearm extensors. Dec 29, 2021 · In this detailed yet practical hammer curl vs reverse curl debate, we’ll discuss which exercise is best for building the biceps brachii muscle and which is optimal for developing the brachialis and brachioradialis. 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. Sep 23, 2023 · What is a Reverse 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. Both exercises target the biceps, but they do so in unique ways. Lift the dumbbells with control, by flexing your elbows. Like most other curls, you can perform the reverse biceps Jun 7, 2024 · Perform reverse curls using an EZ curl bar for wrist comfort. e. Oct 1, 2025 · Why Train Reverse Curls? Benefits of reverse curl vs traditional bicep curls Most lifters live on standard curls, but the reverse curl hits muscles you didn’t even realize were lagging. Jun 20, 2025 · The reverse biceps curl flips the standard biceps curl on its head—instead of gripping the weight with your palms facing up, your palms face the floor. 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. See our dumbbell hammer curls guide if you’re a beginner because it will help you to learn the correct technique and understand the pros and cons of the exercise. The seated dumbbell reverse curl is a curl variation used to target the biceps and forearms. g. Unlike the traditional incline curl, which has you lift the weight with a supinated grip, the incline reverse curl makes use of an overhand grip in order to shift the emphasis onto the brachialis and the brachioradialis rather than the biceps, which gets plenty of work with Dumbbell Drag Curl Dumbbell drag curls allows more freedom of movement than the barbell version and will help correct any muscle imbalances between sides. The dumbbell reverse curl targets the brachialis, brachioradialis, and forearm muscles. Brachialis Not to be confused with the similarly named Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. May 20, 2025 · The Reverse EZ Bar Curl is a variation of the traditional bicep curl, where you use an overhand (pronated) grip on an EZ curl bar. Jul 24, 2024 · Let’s compare three of the most popular bicep curl variations: the standard bicep curl, the hammer curl, and the reverse curl. Read our dumbbell biceps curl reverse guide. By focusing on these specific muscles, you can achieve balanced arm development, increased bicep strength, and improved grip strength. This step-by-step tutorial shows you how to perform reverse preacher curls with the optimal arm . Here's how to do the exercise, who should add them to workouts, and more. Repeat for reps. We show you the 12 best ones, including 1. Brachioradialis gets hit nicely too. When you’re lifting dumbbells, you are lifting unilaterally for improved muscle development. The reverse grip is particularly useful in forcing the forearms to become involved in some of the workload. Nov 26, 2024 · Here’s how to do absolutely flawless reverse biceps curls. How Reverse Curls Complement Other Exercises for Balanced Arm Development 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). And discuss which muscles worked, the unique benefits of each exercise, and how to perform them. Additionally, well-defined biceps can give your arms a more toned and sculpted appearance Muscles Worked in Zottman Curl Primary muscles worked: Secondary muscles worked: How to Do Zottman Curl Commentary The Zottman Curl combines a bicep curl with a reverse curl, strengthening both the biceps and forearms, making it excellent for improving grip strength >> Return to exercise directory. 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. By using a reverse grip, this exercise alters the angle of resistance, which can lead to greater muscle activation and strength development in the arms. However, it is worth noting that reverse curls require you to hold your dumbbell or barbell with your palms facing downwards. The range of motion and other performance factors will also be identical with either movement. May 5, 2021 · If you’re looking for an arm workout that will activate your biceps and forearm muscles, try the reverse curl. Mar 20, 2024 · In the realm of bicep training, two exercises stand tall: hammer curls and reverse curls. In this comprehensive guide, we’ll delve into the intricacies of reverse curls vs regular curls, helping you determine which exercise is best suited for your fitness goals. Nov 18, 2025 · Build bigger arms fast with IFBB Pro Antwan Rarcus’ 30-minute bicep workout. [1] It’s a powerful elbow flexor that becomes more active when you place your biceps in a position of mechanical disadvantage, which is to say when you curl with an overhand grip. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance. This makes it an Read our dumbbell standing biceps curl guide. The brachioradialis operates to flex your elbow at the forearm. Benefits The Reverse Preacher […] Reverse curls are an often overlooked exercise but one that should be included in your daily workouts. May 24, 2025 · Muscles Worked Reverse curls primarily target the brachioradialis, a muscle in your forearm that helps with elbow flexion. The drill is still compatible with some gym equipment like Nov 7, 2023 · This article details the different types of dumbbell curls that should be part of your exercise arsenal for building bigger biceps. But your biceps are divided into two muscle heads. You can execute the reverse grip bicep curl in many variations, you can do it with a straight barbell, EZ Bar, dumbbells, or a cable machine. Seated dumbbell palm-down wrist curls / forearm curls, seated dumbbell palm-up wrist curls / forearm curls and kneeling wrist / forearm stretch are related exercise that target the same Use as a Warm-Up on Pull Days: Performing reverse curls with light weights at the beginning of pull-focused workouts (e. Aug 14, 2017 · Using the reverse grip puts your biceps brachii into a mechanically disadvantaged position, which forces your other forearm flexors (i. How to Do Incline Dumbbell Curls Grab a pair of dumbbells, and sit down on an inclined bench. Dec 10, 2022 · Reverse curl is a popular exercise to build muscles. In addition to its target, the bicep, the spider curl involves several synergist muscles, including the brachialis and brachioradialis. Learn the best exercises for peak bicep growth, forearm strength, and serious pump. 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. Dec 10, 2024 · Building stronger, more sculpted arms isn’t about doing biceps curls mindlessly—it’s about understanding the muscles at work, refining your technique, and pushing your limits with purpose. And the long head is the outer bicep that gives the peak shape when flexed. Oct 8, 2023 · Dumbbell bicep exercises are great for building those guns of steel. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. Jul 11, 2024 · Spider Curl Muscles Worked The spider curl primarily targets the biceps muscles, specifically the short-head biceps. Hammer Curls and more. Jul 27, 2023 · Muscles Worked in a Reverse Curl The most important place to start is what a reverse curl does; what muscles does the reverse curl work? As you might expect from any form of curling exercise, it’s going to work the biceps primarily. This is the long, thick forearm muscle that runs down the thumb side of your lower arm. For the best training effect on your biceps, you should probably maintain a strict form, where your muscles are under constant tension. This exercise involves a unique grip that targets the biceps differently than traditional curls, promoting balanced muscle development. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. 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 is the shallowest muscle on the radial side of your forearm. Thick Bar Reverse Curl You can increase the grip-building benefits by making the bar more difficult to hold. 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. Read our barbell reverse curl guide. qwsectkonuykzjmihvcfdwbnrgqzxgrsducetqkopbcjxdfcjfwojdqophqalaf