Reverse Bicep Curl

Exercise Information

  • Alternative Names: Reverse Grip Bicep Curl
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbells
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 10-15 reps each
  • Variations: Straight bar, EZ bar reverse bicep curl
  • Alternative: Reverse plate curl, reverse cable curl, reverse barbell curl

The reverse bicep curl, as the name suggests, is performed by holding the weights using a reverse grip with the palms facing down. It improves your grip strength in addition to developing your bicep muscles. It takes more skill than the traditional version because your strength level and stabilization play a bigger role.

Reverse Bicep Curl Exercise Information

  • Alternative Names: Reverse Grip Bicep Curl
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbells
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 10-15 reps each
  • Variations: Straight bar, EZ bar reverse bicep curl
  • Alternative: Reverse plate curl, reverse cable curl, reverse barbell curl

How to do Reverse Bicep Curl

Stand with a shoulder-width stance while holding a pair of dumbbells (weighing about 30-40 lbs) with an overhand grip. Make sure to keep your arms extended in front of your body. Curl the dumbbells upward, keeping the upper arms still. As you squeeze the muscles, pause for 1 second at the point of maximum contraction.

Reverse Bicep Curl

Variations

  1. Straight Bar Reverse Bicep Curl: Involves the same reverse curl movement but with a straight bar.
  2. EZ Bar Reverse Bicep Curl: Performed by holding the EZ bar attached to a low pulley machine, which offers a good contraction.

Alternative Exercises

  • Reverse Plate Curl
  • Reverse Cable Curl
  • Reverse Barbell Curl

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