Reverse cable curl muscles worked The Cable Reverse Curl is an effective isolation exercise designed to enhance the strength and aesthetics of your arms. Instructions for the cable curl with rope exercise. Read our cable reverse wrist curl guide. Sep 23, 2023 · The reverse barbell curl, a variation of the traditional barbell curl, is one of the most effective strength gaining exercises targeting your wrists and biceps. By pulling a weight from behind your back, you keep your elbows back and increase tension on your biceps. However, it is worth noting that reverse curls require you to hold your dumbbell or barbell with your palms facing downwards. Perfect for beginners and seasoned gym-goers alike Learn how to do Reverse Cable Curl with step-by-step instructions, video demonstrations, and details on the muscles worked. It activates and develops prominent muscles, including the brachialis of your upper arm and the brachioradialis of your forearm. Whether you’re performing a Regular Wrist Curl, Reverse Wrist Curl, or Wrist Extension, focusing on your wrist flexors and forearm muscles ensures proper engagement and maximizes results. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. If you grip at the bottom of the slope you won’t get the bracing effect resulting in more tension on the targeted muscles. 2 days ago · Reverse curls are a strength training exercise that primarily target the brachioradialis, a muscle located in the forearm responsible for elbow flexion and forearm pronation. If you don't feel comfortable using dumbbells, give a barbell a try. Why are cable curls so vital? Cable curls have many advantages over traditional bicep curls. Once you see how easy it is to swap exercises and weights, we're certain the cable curl, and cable machines in general, will find a spot in your workout routine. Nov 19, 2022 · What is the reverse curl? What muscles do reverse curls work? Reverse curls vs. This isolation exercise works primarily on your biceps and trains the muscles in your forearms. (1 , 2 , 3 ) In other words, performing reverse curls could improve your grip strength, allowing you to hold onto more weight while training and handle everyday tasks more easily. Master the dumbbell reverse curl with our 2025 guide. Reverse Curls target the brachioradialis muscle, giving you that thick forearm look and making your elbows bulletproof in the process. You can do it as part of a full-body or targeted arm workout. So, are you ready to add the reverse bicep curl into your training regimen? Here’s everything you need to know. In my journey to build arm size, I’ve found that the key to impressive biceps isn’t just how much you lift, but how you lift and what exercises you do. Dec 11, 2023 · Discover the muscles targeted by reverse curls, the benefits they offer, proper form, common mistakes to avoid, variations to try, and how to incorporate them into your workout routine. Aug 11, 2024 · The barbell reverse curl is a non-negotiable component of arm training. This causes other muscle groups to be recruited, altering the mechanics of the exercise. Try regular Hammer curls and also pinwheel curls. Plus, some viable alternatives, tips and tricks, and a whole lot more. It also provides constant tension throughout the exercise, which can lead to greater strength gains. Sep 23, 2023 · What is a Reverse Preacher Curl The reverse preacher curl is a variation of the standard preacher curl targeting your brachialis muscle, which lies deeper than your biceps brachii in the upper arm. May 24, 2025 · Muscles Worked Reverse curls primarily target the brachioradialis, a muscle in your forearm that helps with elbow flexion. It provides constant tension on your muscles throughout the entire exercise and allows for a more controlled movement. Hammer curls is my vote. Like most other curls, you can perform the reverse biceps The Cable Reverse Grip Curl is an isolation exercise that primarily targets the brachialis and brachioradialis, with secondary emphasis on the biceps brachii and wrist extensors. How to do Single Arm Reverse Cable Curl with video instructions and muscles worked explained. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. It engages the biceps and forearms and helps with wrist stability and grip strength. This variation places less emphasis on the biceps peak and more on forearm development and grip strength, helping build balanced arm strength and stability for pressing and pulling movements. Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. You really feel it in your wrist extensors the most. Unlike free weights that get influenced by gravity, the cable machine offers the same resistance level from start to finish, making your muscles work extra hard. Dec 23, 2021 · Most cable curl variations work the bicep muscles at the expense of equally important lower arm muscles like the brachioradialis. Reverse Barbell Curl Benefits It not just helps in developing an […] Reverse cable curl is a classic forearm workout that targets the upper forearm muscles, specifically the forearm extensor and brachioradialis. May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. . With an overhand grip (pronated grip), you’re pulling in all the forearm muscles while keeping constant tension. By utilizing a cable machine, this movement allows for continuous tension on the muscles throughout the entire range of motion, which is key for promoting hypertrophy. The reverse grip cable curl hits the forearms and the biceps. Train both with barbell reverse curls! A huge benefit of doing reverse cable curls is the constant tension you place on your muscles. Reverse cable curls put constant tension on your biceps and will make your arms stronger, more stable, and more flexible at the end of the workout. Read our cable reverse curl guide. Looking for the best bicep cable workouts? Learn how to perform the different cable curl variations for working biceps, including standing, seated, reverse grip, hammer, preacher, EZ bar cable curls, and much more. Your forearm extensors get some love too, improving grip strength. Improve your forearm strength and balance with proper form, set and rep guide and tips. I am currently taking a break from them because they seemed to aggravate tendinitis in my medial elbow Jun 20, 2025 · We’ve all heard of the concentration, hammer, and preacher curl, but what about the Reverse Biceps Curl? Although often overlooked, the reverse curl is fantastic for developing the arms. Ready to burn out your biceps on the cable machine? Check out our Bicep Cable Workout! Oct 27, 2025 · The behind-the-back one-arm cable curl builds bicep size and strength by limiting the momentum you can use to curl the weight. This exercise Apr 28, 2024 · The reverse cable curl can be done bilaterally or unilaterally using cables. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. Here's how to do the exercise, who should add them to workouts, and more. Sure, a standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. Jun 9, 2017 · If you grip at the top you will be bracing your thumb against the centre section of the bar, which will decrease the work that your forearm and gripping muscles have to do. Unlike traditional bicep curls, which emphasize the biceps brachii, reverse curls shift the focus to the forearm muscles by using an overhand grip. Additionally, you may choose to perform this biceps exercise standing or seated. The brachialis muscle helps the flexion of elbows while the wrist flexors act as stabilizer muscles, undergoing contraction. See how the exercise is performed, the proper technique, and which muscles are worked. Benefits The Reverse Preacher […] Aug 9, 2024 · Now that lifters know about the reverse curl muscles worked and benefits of reverse curls, they can easily integrate the exercise variations into their workout routine to maximize muscle growth and strength. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. Jul 15, 2024 · The cable curl is a well-known biceps exercise that helps build a bigger and stronger arm. Jul 24, 2024 · The standard bicep curl, hammer curl, and reverse curl each work the biceps brachii, brachialis, and forearm muscles differently, resulting in varied outcomes. Sep 4, 2024 · The reverse curl primarily muscle worked the Brachialis, Brachioradialis and Biceps Brachii. Jun 7, 2022 · Besides the biceps brachii and brachialis, reverse cable curls work the brachioradialis, which is the most superficial muscle on the radial (thumb) side of the forearm. I feel like my forearms gained some size, especially near the elbow. Suitable for the gym. Apr 12, 2023 · Though the standard bicep curl is considered the go-to exercise for developing the biceps brachii muscle, the hammer curl and the reverse curl are two variants that are just as qualified for such purposes - each with their own distinct differences that make them uniquely suited for certain situations. Reverse curls are an often overlooked exercise but one that should be included in your daily workouts. They offer a surprising array of benefits, while building muscle in a natural way. May 5, 2021 · If you’re looking for an arm workout that will activate your biceps and forearm muscles, try the reverse curl. They also work your biceps brachii (the classic bicep muscle) as a secondary mover and hit the brachialis, a muscle tucked under your biceps. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. WRIST CURLS: MUSCLES WORKED When it comes to forearm training, mastering the mind-to-muscle connection is key for getting the most out of wrist curl exercises. This exercise primarily targets the brachialis and brachioradialis, two muscles that are essential for Instructions for the cable curl with bar exercise. These variations target the same muscles but can add variety and prevent workout monotony. This grip variation also engages the brachialis and the outer portion of Jul 23, 2024 · The reverse cable curl is great for building both the bicep and brachialis (upper arms) and the brachioradialis (lower arm) muscles. May 20, 2025 · EZ Bar reverse curl uses an overhead grip, which can be your secret weapon in your quest to build bigger and stronger upper and lower arms. You may do reverse curls using free weights, resistance bands, or even a cable machine. Reverse cable curls Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Set up for the exercise by attaching a straight or EZ bar to the lower pulley cable and selecting the weight you want to use on the stack. But if you’re not gifted with arms like Arnold, you can still make your physique stand out by focusing on the areas that most people neglect. May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. Using a cable machine, this exercise targets your muscles from a different angle, providing a unique challenge and promoting balanced strength. Build stronger, more defined arms with the 20 best biceps, triceps, and forearm exercises. Cable Straight Bar Curls are an excellent complementary or alternative exercise to Reverse Grip Cable Curls. Cable reverse curls are a fantastic exercise to strengthen and sculpt your forearms and biceps. Evidence-based training tips for maximum strength, size, and muscle growth. Variations include Wall Reverse Curls, EZ Bar Reverse Curls, Barbell Reverse Curls, Cable Reverse Curls, and Prone Incline Reverse Curl. I did reverse curls for a while using a bar and a cable machine. hammer curls: Which is better? Equipment to use for reverse curls How to perform the reverse barbell curl and mistakes to avoid Benefits of the reverse bicep curl Best reverse curl variations, alternatives, and programming tips Sample biceps workout Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. Jun 7, 2024 · Perform reverse curls using an EZ curl bar for wrist comfort. It primarily targets the forearm muscles, particularly the brachioradialis and wrist extensors. Like the reverse biceps curl, the supinated curl can be performed with dumbbells, a barbell, or, if your wrist mobility restricts a comfortable supinated hand position, an EZ-curl bar. Perfect for the gym. As such, we have an entire population of lifters with gigantic upper arms and toothpick forearms. Learn how to do the perfect reverse curl. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. This variation works to activate biceps muscles, 4 allowing you to develop strength and exercise confidence. Learn how to do this exercise, the muscles worked, and the main benefits. Nov 26, 2024 · Here’s how to do absolutely flawless reverse biceps curls. Nov 26, 2022 · The Reverse Cable Curl is an isolation exercise that strengthens the biceps and forearms (especially the brachioradialis) by using a pronated (overhand) grip. The cable provides a greater range of motion and constant tension on the biceps throughout the curl. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Learn to perform the Barbell Curl (Reverse Grip) with key instructions, muscle groups worked, required equipment, and essential details. Most forearm exercises, such as wrist curls, focus on the flexor muscles (front of the forearm). Perform reverse curls at the end of a biceps workout Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. By using a straight bar instead of a reverse grip handle, the force of the exercise is placed directly on the biceps and forearm muscles, giving you a more intense workout. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. Jun 6, 2024 · Cable Reverse Wrist Curl Cable Reverse wrist curls are similar to regular wrist curls but with a reversed hand position. Feb 1, 2023 · Biceps Curl Before going in “reverse,” make sure you can handle the standard movement. Some other muscles are worked or stabilizer muscles, including your wrist extenders and rectus abdominis. Oct 24, 2024 · Unlike traditional curls, in which your biceps shoulder the brunt of the work, reverse curls attack your brachioradialis, the muscle on the front of your forearm. This exercise works the same muscles as Reverse Grip Cable Curls, but it does so in a different way. Feb 12, 2023 · The cable curls work all of your arm-pulling muscles while simultaneously improving your posture. The steps and movements are the same. It is a beginner-friendly movement that is easy to learn and highly effective when performed with proper form. bicep curls vs.