Reverse curl
Forearms . Biceps
Curl with the palms facing down, elbows at your sides.
Use in a programExercise profile
Best forMuscle growthEndurance
Effectiveness★★★☆☆ 3/5
EquipmentBarbell, Dumbbells
Also worksForearms, Biceps
Recommended3 sets x 10-15 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- An overhand curl that targets the forearm extensors.
- Setup
- Stand with a bar or dumbbells in an overhand grip.
- Common mistakes
- Letting the wrists bend or swinging the weight.
- Easier
- Use lighter weight and a shorter range.
- Harder
- Slow the lowering or pause at the top.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s