Reverse curls muscles worked reddit In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. There are lots of different curl exercises, and to me I just feel like I’m doing the same exercise twice? I mean the hammer curl is basically the bicep curl except the dumbell goes from horizontal to vertical right? Is it optimal to do both? Or is it better to switch one out for say a preacher 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. Lately what I have been doing for direct forearm work is Forearm Curls, Hammer Curls, Reverse Curls, and behind the back forearm Curls. What is the difference in doing a barbell curl at the same weight vs isolated dumbell curls? Is there any added muscle benefit to it? Aug 11, 2024 · The barbell reverse curl is a non-negotiable component of arm training. However, the question of “what head does reverse curls work” remains a topic of debate and confusion. For bigger forearms you want grip work not wrist movements. ). 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. I can go on and on, but my point is to show everyone that that are tons of hamstring exercises besides leg curls!" We would like to show you a description here but the site won’t allow us. BioDigital is a complete 3d human and you can turn things on and off (Muscles, skeletal system, connective tissue, respiratory system etc. Muscles Worked in Bicep Curls The muscles worked are the biceps brachii (primary), brachioradialis, brachialis, and wrist flexors. Even hammer curls have been shown to do a lot of work. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. Plus, u/MovementTom even recommends »rolling down« from the top in his video, making it seem like this Back movements won’t adequately stimulate the biceps or the brachialis to grow all that much unless you’re genetically predisposed to have impressive arms. Bicep Curl Modifications Dec 29, 2021 · See our reverse curls vs regular curls comparison to learn about the differences between these two exercises and find out which is most effective. Granted, the load is pretty low at around 10kg, but still it’s quite an extreme position. The brachioradialis operates to flex your elbow at the forearm. What I'll try is go for normal preacher curls (or pelican curls) to train my biceps in an allongated position then go for brachiorradialis on reverse curls. I feel like the reasoning is because the muscles worked by behind the back wrist curls were underdeveloped in myself, and the opposite was the case for reverse curls. Tall kneeling top-down curls (starting from a contracted position at your shoulder) with a KB in each hand create constant tension on your arm muscles. From there it's a matter of researching "best exercises for ______" 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. Aug 11, 2024 · Reverse Nordic Curls – Muscles Worked Reverse Nordic curls are an isolation exercise, which means movement occurs at only one joint, and it involves relatively few muscles. My quads grew a bit more after ditching squats. Try regular Hammer curls and also pinwheel curls. The Right Way to Reverse Curl Perfecting the reverse curl is a surefire way to level up Period. We would like to show you a description here but the site won’t allow us. Think about this way: if you can reverse curl the entire stack with strict form for reps, are you gonna have big forearms? Almost certainly. Aug 17, 2024 · Reverse curls, a staple exercise in the world of arm training, have gained immense popularity due to their effectiveness in targeting specific muscle groups. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. To bias the short head of the bicep you would curl in front of the body I. Train both with barbell reverse curls! REVERSE CURLS: MUSCLES WORKED Let’s talk about one of the most underrated muscles in your arm and the primary muscle that the Reverse Curl targets: the brachioradialis. you're probably having a hard with with Hammer curls because your bicep is blasted from 4x12 curls with 25's. The best way to get them to grow is to hit them with volume. The muscles controlling the wrist are small compared to the deep finger flexors which make the bulk of the forearm. This is the shallowest muscle on the radial side of your forearm. You can add wrist curls in and they will help, but I wouldnt focus on them too much. Additionally, you may choose to perform this biceps exercise standing or seated. By the way, big/toned arms are also extremely dependent on the triceps, which is often neglected by the typical curl bro. They work the same muscles but have different muscles as the main driver. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Discover the secrets to mastering this essential move below, and keep reading for a step-by-step guide to doing it right. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. Two different movements for two different purposes; don't do them on their own, utilize them together. It sure didn’t take much time to do 2-3 sets of hammer curls, reverse cable curls, and wrist curls one to two times per week and there’s essentially no recovery burden. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. 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. I'm probably one of the least curl-oriented bros you can find, but I am interested in curl variations because of their effects on the forearms. So in my opinion hammer curls are worthwhile. Perform reverse curls at the end of a biceps workout By pronating your hands during the curl, the emphasis shifts from the biceps to the brachialis and brachioradialis muscles. Feb 4, 2025 · Step 4 Squeeze your biceps at the top. Don't do any movements that put great loads on the extensors and tendon (reverse curls, hammer curls, doing anything grip related basically; deadlifts, pullups) and use lifting straps. If you are following a body part split training program, include the dumbbell reverse curl on arm day. The bent back under load makes me a bit concerned though. Gives my forearms a great pump. Underhand (standard) grip works mostly biceps, overhand (reverse) grip focuses on the forearms and brachialis. The cable provides a greater range of 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. Apr 10, 2001 · Does anyone do reverse curls for biceps and are they effective? Is it better to do them with a barbell or dumbell and with the palms facing down? Thanks. Dead hangs, farmer carriers, deadlifts/pullups, hammer curls, reverse curls, etc are all isometric exercises for forearms (except for the brachioradialis doing hammer curls and reverse curls). Nordic curls work the hamstrings mainly and the glutes to a small extent. Brachialis Not to be confused with the similarly named Yes, wrist curls and reverse wrist curls are both important for developing strength and maintaining muscular balances. New comments cannot be posted and votes cannot be cast. Apr 26, 2023 · Follow with reverse curls, and you’ve hit the entire group of biceps muscles. It certainly didn't hurt lol. , overhand) curls can be used as part of a program for strengthening the muscles that extend the fingers. i would use a progression of: hanging from a pullup bar and try to touch your heals to your butt, work up to 10-15 seconds for multiple sets > band assisted nordic curls> nordic curl negative> then full curl Leg press, BB lunges and reverse lunges, leg extensions, leg curls are sufficient to build decent legs. I used to assume they would just grow from training back/bi as an accessory muscle but since I have focused on them individually they have blown up. I recently tried out Jefferson Curls and they’re the most enjoyable pike stretch I’ve done so far, plus they make progress easy to track. The reverse cable curl is great for building both the bicep and brachialis (upper arms) and the brachioradialis (lower arm) muscles. To perform a reverse nordic curl begin kneeling on a padded surface. The farmer walks will help slightly but they will mostly help with grip strength. Not to mention they increase your overall muscle mass, aesthetics and health much more than isolation exercises like biceps curls do. The cable reverse curl is a variation of the standard cable biceps curl, in which you hold the Bar with your palms facing down (overhead grip). While neither can be considered strictly “better” than the other, their unique benefits make them valuable additions to building your biceps and forearms. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. Here's how to do the exercise, who should add them to workouts, and more. This comprehensive guide will delve into the intricate mechanics of the reverse curl, identifying the primary muscle groups engaged Nordic curls are pretty advanced and seem like they are more beneficial for athletes rather than overall health. e, a preacher curl (machine, cable, dumbbell, or barbell) or a spider curl. Forearm muscles are like any muscles. However, what if we made of the following: Doing one full rep of biceps curls followed by one full rep of reverse curls ( double zottman curl ) Doing one full rep biceps curl then hammer curls then reverse curls I do reverse preacher curls, it pumps the hell of my forearm flexors and I feel it's very good for my brachioradialis. Search "Voice of Armwrestling forearm training" on YouTube and follow the exercises recommended there. Reply reply accountinusetryagain • - landmine belt squats - slant board for stupid knee travel and even front squats or zerchers Reply reply Jul 23, 2024 · Reverse bicep curls can be your secret weapon in your quest to build bigger arms. Now I try doing 5 sets of 5 with EZ bar and afterwise 4 sets of dumbbells curls for mass, 8-12 reps. The brachialis and brachioradialis will be much more heavily involved in hammer curls than normal curls, and developing both is necessary to have impressive arms. But my traps were my first muscle to get noticeably big so I've always hit them with tons of front and rear shrugs Reply reply More replies [deleted] • I really need to work on my grip strength too Reply reply DarthLift • If you have access to bumper plates, I've also made noticeable grip gains by pinch grip holding a 45 for time Reply reply More repliesMore Yeah Zottman Curl is kinda of awkward and I see why someone trying to only build muscle wouldn’t use it. Personally, I have had the best success with reverse cable curls. Staples in our program include box squats, deadlifts, reverse hyperextensions, hyperextensions, pull-throughs, band good-mornings, dumbell & kettlebell swings, supine hip thrusts, single leg dumbell deadlifts, etc. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. But here’s the kicker—it doesn’t even cross Unfortunately you will need to reduce the work done by your affected arm in the gym for faster recovery. And that’s without even counting hammer curls, reverse curls and pronation curls Share Add a Narrow grip reverse pulldowns 2x12-15 Machine reverse flies 3x15+ Cable upright rows 3x15+ EZ bar curl 3x8-10 EZ bar reverse curl 3x12-15 Dumbbell spider curl 3x12-15 Day 2: Weighted chin-ups 4x5 Dumbbell unilateral row 3x8-10 Chest-supported wide-grip row 3x12-15 Cable bent-over unilateral reverse flies 3x15+ Cable incline hammer curls 3x15+ So I heard a lot of arguments that zottman curls aren’t the best option since they don’t allow eccentric biceps movement or concentric brachioradialis movement which is fair. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. Reverse-grip (i. Been doing both for a few years but absolutely hate neck extensions despite being indifferent about neck flexion (curls). Summary Hammer curls and reverse curls are effective exercises targeting different muscles within the arm. WAY more difficult than regular standing curls with DBs. If you grip at the bottom of the slope you won’t get the bracing effect resulting in more tension on the targeted muscles. If you do the concentric curl using biceps and include the shoulder flex part of biceps, then try to do the eccentric with only elbow flex the weight is pushed out into no-man's land torquing like crazy on your shoulder. To get bulletproof knees, you must get the muscles around the knees as strong as possible. Hammer curls and EZ-curls are supposed to save your wrists, for some people it also helps them deal with tendinitis. Archived post. Then, reverse the movement, taking about 2 to 3 seconds to lower the dumbbells to the starting position. Jun 30, 2025 · In this article, we’ll delve into the muscles worked by reverse barbell curls, exploring the primary and secondary muscle groups involved, and providing you with the knowledge you need to take your arm training to the next level. Reverse curls aren’t just another arm exercise; they're a game-changer for enhancing grip strength and reducing elbow stress. Though I do notice the neck extension pump makes my neck look bigger than flexion. Btw lately my favorite bicep exercises are the ones that isolate within the muscle, separating the long head, short head, brachialis and brachioradialis through hammer curls, reverse EZ bar curls while bending forward, arm supported dumbbell curls, and cable curls at hand height with full extension (the first two being included in Mike's arm Almost all curls work your biceps, it's literally the muscle that does the process. Hope it gets better for you. If you are genetically gifted then even better. You can click on a muscle and it'll tell you what it is and provide a link to the wikipedia page for more info. They will grow far more effectively from progressive overload in dynamic movements than isometric holds. Also standing alternating dumbbell curls and barbell curls normally bias the short head a bit more than the long head. Or am I doing too many curls in a week? I recently read some shit that you can’t exceed 10-15 sets per week per muscle group or something?? I basically bicep curl 9 sets per workout, twice a week. If you feel like you can work the same muscle better by preforming one over the other, then by all means do it; they both just work your biceps. Is it best to do reverse curls thumbless to activate and grow forearms? I've been working out for 6-7 months now and noticed my forearms are still really skinny and have barely grown. . Sure, a standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better. e. It is great for creating more functional wrist and elbow joints though. I include 4 sets of reverse curls and 4 sets of forearm rope rollers (pictured below) at the end of my Back/Bi workout, twice a week. You may do reverse curls using free weights, resistance bands, or even a cable machine. In fact the hammer curl is probably more effective than the reverse curl due to the brachioradialis having a tendency to pull the wrist into neutral from either the supinated or pronated position, but by doing reverse curls you basically remove the biceps as a point of failure so you tend to get a far better forearm workout. This is the muscle that runs from your humerus down to the thumb side of your forearm, and it’s essential when it comes to building grip strength and overall forearm size. Squeeze your glutes and abs to brace your core and kneel tall so your body is in a straight line from your femur to the top of your head. I see lots of non-athletes getting into Nordic curls, but I think it is a bit excessive unless you are training for athletic performance. Currently on the Reddit PPL and for curls it suggests 4x8-12 of both the bicep and hammer curl. It can be worked as part of your forearm training and may be combined with biceps and triceps work. I used to use them a lot. Mar 20, 2024 · Reverse Curls— Muscles Worked Brachioradialis Unlike its more popular counterpart, the reverse curl isn’t a bicep curl! The main muscle you work in a reverse curl is your brachioradialis forearm muscle. The main difference between the two is that you will like one better than the other.