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Reverse Grip Curl

Exercise Profile

Body PartForearms
EquipmentEZ Barbell
Primary MusclesBrachioradialis
Secondary MusclesBiceps Brachii, Brachialis
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Introduction to the Reverse Grip Curl

The Reverse Grip Curl is an effective exercise that primarily targets the brachialis muscle and the brachioradialis, helping to increase arm strength and size. It's an ideal workout for athletes, bodybuilders, or anyone looking to enhance their upper body strength and improve their grip. By incorporating this exercise into your routine, you can diversify your bicep workout, promote better muscle balance, and potentially improve performance in sports and daily activities that require pulling or lifting.

Performing the Reverse Grip Curl: A Step-by-Step Tutorial

  • While keeping your elbows close to your torso, slowly curl the weights while contracting your biceps, continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Hold the contracted position for a brief pause as you squeeze your biceps.
  • Slowly begin to bring the dumbbells back to the starting position as your breathe in.
  • Repeat this process for the recommended amount of repetitions.

Tips for Performing Reverse Grip Curl

  • Elbow Position: Keep your elbows close to your body throughout the exercise. This will help you isolate the biceps and forearms and prevent you from using your shoulders or back to lift the weight, which is a common mistake.
  • Controlled Movement: It's important to perform the exercise with controlled, smooth movements. Avoid jerking or using momentum to lift the weight, as this can lead to injury and won't effectively work the targeted muscles.
  • Appropriate Weight: Use a weight that allows you to complete the exercise with proper form. If you're struggling to maintain form, the weight is likely too heavy. Using too heavy a weight is a common mistake that can

Reverse Grip Curl FAQs

Can beginners do the Reverse Grip Curl?

Yes, beginners can do the Reverse Grip Curl exercise. However, it's important to start with a lighter weight to ensure proper form and avoid injury. This exercise targets the brachialis muscle, which is located underneath the biceps. It can help improve both the size and strength of your arms. As with any new exercise, it's advisable to have a trainer or experienced individual guide you through the correct form and technique.

What are common variations of the Reverse Grip Curl?

  • EZ Bar Reverse Grip Curl: Instead of dumbbells, this version uses an EZ curl bar for a more comfortable grip and to target different muscles.
  • Cable Machine Reverse Grip Curl: This variation uses a cable machine, allowing for a consistent level of resistance throughout the entire movement.
  • Resistance Band Reverse Grip Curl: This version uses a resistance band, making it a portable and flexible option that can be adjusted to different resistance levels.
  • Preacher Reverse Grip Curl: This involves using a preacher bench to isolate the biceps, while performing the reverse grip curl, which can help to focus on muscle contraction.

What are good complementing exercises for the Reverse Grip Curl?

  • Tricep Dips: While Reverse Grip Curls focus on the biceps, Tricep Dips address the opposite muscle group, the triceps, allowing for balanced strength and development in the upper arms.
  • Wrist Curls: These exercises specifically target the forearm muscles, which are synergistically used in Reverse Grip Curls, thus improving grip strength and endurance.

Related keywords for Reverse Grip Curl

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  • Reverse Grip Curl Techniques
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  • EZ Barbell Exercises for Forearms
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  • Arm Toning Exercises
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  • Grip Strengthening Exercises