Muscles Worked
Learn more in the Forearms training guide →
Primary
Brachioradialis
Secondary
Biceps
Forearms
Highlighted muscles
How To Perform
- 1 Hold a barbell or EZ bar with an overhand (pronated) grip.
- 2 Curl upward with upper arms stationary.
- 3 Squeeze at the top and lower under control.
Form Cues
- ✓ The pronated grip is what makes this distinct — maintain it throughout.
- ✓ Keep upper arms stationary.
Common Mistakes
- ✗ Rotating back to supination during the movement.
- ✗ Using too much momentum.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Reverse Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Reverse Curl? These alternatives target the same muscles:
Swap Reverse Curl for something else
Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:
No close swaps with that equipment — try another filter or browse the exercise library.
Where This Exercise Fits
FAQ
How many sets of Reverse Curl should I do?
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for brachioradialis. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Reverse Curl target?
Reverse Curl primarily targets the Brachioradialis. Secondary muscles include Biceps, Forearms.
Is Reverse Curl good for beginners?
Reverse Curl is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Reverse Curl, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.