Reverse Curl
A curl with palms facing down — shifts the work to the forearms and brachialis for elbow resilience and grip.
Also called: reverse biceps curl, pronated curl, ez bar reverse curl
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Stand tall holding dumbbells at your thighs with an overhand grip (palms facing back/down), elbows tucked to your sides.
How to do the Reverse Curl
- Curl the weights up keeping the palms facing down the entire rep.
- Elbows stay pinned to the ribs — only the forearms move.
- Keep the wrists straight and knuckles up; don't let the wrists break back.
- Lower slowly — the way down is most of the value here.
Reverse Curl muscles worked
The Reverse Curl works the forearms, biceps and grip.
Common Reverse Curl mistakes
- Letting the wrists flex or rotate mid-rep.
- Swinging the torso to get heavy weights moving.
- Going as heavy as a normal curl — expect noticeably less load.
Scale it
Easier: Lighter weights, or curl one arm at a time.
Harder: Slow 3-second lowering, or add a thick-grip attachment.
Pairs well with
Biceps Curl
Curling weight from a long arm to the shoulder — direct arm strength; hammer grip (palms in) hits the forearms too.
Bent-Over Row
Pulling weight to the torso from a hip hinge — upper-back and lat strength that balances all the pressing and hunching in daily life.
Dumbbell Shrug
Straight-arm shoulder elevation with heavy dumbbells — direct upper-trap strength for posture and carries.
Farmer's Carry
Walking tall with heavy weights in hand — grip, trunk, and postural strength with almost nothing to get wrong.