Reverse Curl

Move · Resistance Training · Movement, Typed Supps

Turning the palms down takes the biceps out of its strongest position and hands the job to muscles a fraction of its size.

Stage by stage

Set-up (Pronated grip fixed): Holding the forearm pronated disadvantages biceps brachii, which is a supinator as well as an elbow flexor.
During the set (Brachioradialis takes over): Brachioradialis and brachialis carry the elbow flexion, and their smaller size caps the usable load near half a normal curl.
Late in the set (Wrist extensors give out): Isometric wrist extension against a load pulling into flexion is usually what fails before the elbow flexors do.
Months later (Forearm size and wrist strength): Loaded wrist extension and forearm growth build slowly, and are the reason it appears in elbow tendon rehabilitation programmes.

Muscles trained

Primary: forearms
Secondary: biceps, shoulders

Intensity

3.5 METs (Resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance).

Time to effect

Weeks: Grip and wrist fatigue show up quickly since the forearm extensors are doing unfamiliar heavy lifting compared to a normal palms-up curl.
Months: Forearm size and wrist-extension strength - useful for everything from carrying groceries to resisting overuse issues like tennis elbow - build up with consistent, progressive loading.

Common myth

"Reverse curls are just a weaker version of the regular curl." In reality: The lighter loads are not a sign the exercise is inferior - flipping the grip changes which muscles are doing the primary work, shifting emphasis from the biceps brachii onto the brachioradialis and wrist extensors, which are simply not as strong as the biceps in that position.

In the glossary

Evidence grade