Reverse wrist curls dumbbell with barbell. It targets your brachioradialis, not your biceps brachii.

Reverse wrist curls dumbbell with barbell Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. Sep 4, 2024 · Reverse Curl Muscles Worked The reverse curl primarily muscle worked the Brachialis, Brachioradialis and Biceps Brachii. They are a highly effective way to target the forearm and bicep muscles. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. 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. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Depending on where you position your thumb, the exercise can also be used to strengthen your grip. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Aug 26, 2025 · What is the Reverse Curl? The Reverse Curl is a variation of the Bicep Curl with the hands in an overhand (pronated) setup instead of the usual underhand (supinated) grip. Jan 8, 2022 · Learn how to do the standing wrist curl with a barbell to work your forearms. Stance: Sit on a bench or stand, holding a dumbbell in each hand. Grasp a barbell with an overhand grip (i. It can be performed with a barbell or dumbbells and there are various methods for the movement. Bicep isolation work is particularly helpful for those looking to achieve aesthetics and building a balanced physique. The Barbell Wrist Curl is a great exercise for isolating and strengthening your forearm muscles. Sep 6, 2023 · Want to improve your forearm and grip strength? The wrist curl, a targeted forearm exercise, plays a pivotal role in not only strengthening the forearms but also enhancing grip strength – a crucial aspect in many athletic and everyday activities. Barbell wrist curls train the muscles in the forearm that flexes (bends) the wrist and closes your hand. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. Using your wrists alone (i. Some people like these better than the type I described above. Jul 21, 2023 · Equipment Needed to Reverse Curl Reverse curls may be performed with any number of different free weight implements, but are most effective when performed with a pair of dumbbells or with an EZ-barbell, as the usage of a straight barbell may place strain on parts of the wrists and forearms. Read our barbell reverse wrist curl guide. Mar 16, 2024 · The reverse curl focuses on bicep development and wrist strength, while the reverse fly targets the posterior chain of the shoulders. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. Detailed exercise instructions, images, and replacement exercises. Sep 20, 2025 · Stuck between choosing Dumbbell Wrist Curl and Reverse Barbell Wrist Curl for your core sessions? Wondering which is more effective or the right time to fit each into your plan? A reverse wrist curl is a resistance exercise that targets the muscles in the forearms. The Seated Dumbbell Reverse Grip Concentration Curl is an excellent alternative or complementary exercise to the Barbell Reverse Wrist Curl. 1. Lower your hand towards the floor, and let the dumbbell roll out in your fingers. It is one of the popular exercises to train not only your biceps but also your forearms. Unlike regular curls, which involve a supinated (palms up) grip, reverse curls involve a pronated (palms down) grip. Aug 25, 2023 · Barbell wrist curls are used alongside reverse wrist curls and other forearm isolation exercises so as to create a more comprehensive forearm workout - an important distinction, as the wrist curl only targets one section of the forearms. The deltoids and trapezius muscles are also active, but only for stabilization. Aug 3, 2015 · Learn how to perform the reverse dumbbell wrist curls to strengthen your wrist extensors. Jan 20, 2023 · Your standard biceps curls—dumbbell curls, barbell curls, almost any type of curl—works best with your wrists staying throughout each set from a neutral position. Both exercises involve curling with a barbell, but the two exercises differ in the grip used while curling. What Muscles does the Reverse Curl Work? Dec 15, 2022 · Barbell Curls and Reverse Barbell Curls are two popular exercises that target the biceps. May 9, 2022 · If you’re having wrist pain from curls, we need to get this issue sorted out for you so you can get back in there and start pumping away! Wrist pain from curls often results from irritated tendons, improper grip positioning, wrist instability, excessively heavy loads and training volume, and previous injury. Seated wrist curls, on your lap (or a bench or table) This type combines the wrist and finger curl. Jan 4, 2022 · It’s much easier to assess wrist curl strength based on reps and sets rather than 1RM performance because the former is more important for grip strength and hypertrophy. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Barbell Curls use a supinated grip (underhand), while a Reverse Barbell Curl uses a pronated grip (overhand). In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. Jun 7, 2024 · Also Known As: Reverse arm curl, reverse biceps curl Targets: Biceps and forearms Equipment Needed: Barbell, dumbbells, or EZ curl bar Level: Intermediate The reverse biceps curl is a variation of the standard biceps curl except, instead of gripping the weight with the palms up, your palms are facing down. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Learn proper form and tips for success! Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. Band Curls Band Curls are another good reverse curl alternative if you don’t have access to a barbell. Commentary Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist Tables of Reverse Wrist Curl strength standards for men and women. Learn how to do this exercise, the muscles worked, and the main benefits. Learn how to do the perfect reverse curl. Specifically, your hands are in a neutral position (palms facing in), which means the hammer curl trains your biceps and forearms more evenly. com Master the dumbbell reverse curl with our 2025 guide. They help in the gym, allowing you to perform better on deadlifts, pull ups, rows, and the Preacher Curl Machine, they make your physique look better, and they also provide a lot of functional benefits. Follow our step-by-step instructions and tips. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. However, before you start, it is important to be aware that you won’t be able to lift the same weight with reverse curls that you can with the standard bicep curl. How To: Reverse Seated Wrist Curl ScottHermanFitness 2. You can perform reverse wrist curls with either an underhand or overhand grip using a barbell, or with a cable machine, fitness band, or dumbbells, including the hammer grip Jan 5, 2025 · The dumbbell reverse curl is a compound exercise that primarily targets the brachialis, brachioradialis, and pronator teres muscles in the forearm. Brachioradialis gets hit nicely too. While both wrist curls and reverse wrist curls target different muscle groups, it’s crucial to understand that they work together to create a balanced and functional forearm. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Oct 12, 2022 · The angle that you generally do Zottman Curls also isn’t as drastic as with a bar so most lifters will find them to be a bit more comfortable on the wrist joint. Dec 30, 2023 · The Wrist Curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. Reverse curls can be done with dumbbells, barbells, or resistance . Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. Reverse Wrist Curls: Hammer curls are a fantastic movement because they are in the middle between reverse and bicep curls. It can be performed with a barbell, EZ bar or dumbbells. If you’ve ever felt your wrists giving out during lifting or other physical activities, wrist curls are the solution. As an alternative, you can perform the exercise with a dumbbell, or rest your forearms against a bench instead of your legs. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. It helps to target the same muscles as the Barbell Reverse Wrist Curl, but from a different angle. For example Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. Discover the top 10 benefits of this exercise for enhanced strength and definition. Execution Apr 24, 2025 · How to do wrist curls with dumbbells is a fantastic way to target the muscles in your forearms, build wrist strength, and enhance your grip. Nov 7, 2024 · The humble wrist curl is an underrated exercise—unless you live in one of the corners of the internet where it’s trending, and then you’ll have a million questions about how to do wrist Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Load a reasonably light amount of weight onto a barbell (or just grab a preloaded bar). May 28, 2024 · Learn how to perform Dumbbell Reverse Wrist Curls to strengthen your forearm extensors and improve grip strength with proper form and tips. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. The reverse grip is particularly useful in forcing the forearms to become involved in some of the workload. Sep 24, 2016 · Dumbbell Reverse Wrist Curls – Same movement with dumbbells Standing Reverse Wrist Curls – With barbell hanging in front, overhanded grip, moving wrist up and down in same motion. Our complete guide to forearm curls covers the form, common mistakes, and benefits. Nov 26, 2024 · Frequently Asked Questions How to Do the Reverse Biceps Curl Like most other curls, you can perform the reverse biceps curl with a barbell, dumbbells, a loadable cambered bar, or even cables. Oct 26, 2024 · Build impressive forearms with the Barbell Reverse Wrist Curl! Learn the proper form, avoid common mistakes, and elevate your lower arm workouts for real results. May 24, 2023 · The dumbbell reverse wrist curl is in fact one of the less common wrist curl variations, with such exercises as the barbell reverse wrist curl, E-Z bar reverse wrist curl and the band-assisted reverse wrist curl all being performed by exercisers instead of the dumbbell reverse wrist curl. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Grasp a dumbbell with an overhand grip (i. Would usually do the BC with dumbbells and RC with a bar. Aug 11, 2024 · Boost your Forearm strength with the Barbell Wrist Curl! Target your Flexor Carpi Radialis, Flexor Carpi Ulnaris, and more. Wrist curls are performed by holding a barbell or two dumbbells with palms face up and curling the weight upwards using your wrists. Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip The Barbell Reverse Curl is a great exercise to complement the Barbell Wrist Curl because it works the opposing muscle group. Detailed instructions on how to perform the Barbell Reverse Curl. Train both with barbell reverse curls! Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. You can do it with a barbell or with dumbbells. Improve your forearm strength and balance with proper form, set and rep guide and tips. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. May 10, 2022 · Do this exercise exactly as you would regular reverse wrist curls, but holding onto each end of a resistance band instead of using a barbell or dumbbell. Discover the proper form, the mistakes to avoid, and the many benefits. Are you looking to develop your forearms and grip strength without adding additional time to your workouts? 2 days ago · Reverse wrist curls strengthen your forearm extensors, improving grip strength and wrist stability. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. See full list on hortonbarbell. You may do reverse curls using free weights, resistance bands, or even a cable machine. Rest your forearms on your thighs or a bench, allowing your wrists to hang off the edge. Unlike traditional bicep curls, which involve flexing the elbow while keeping the palm facing upwards, the reverse curl focuses on extending the wrist while keeping the palm facing downwards. Detailed instructions on how to perform the One Arm Dumbbell Reverse Wrist Curl. Support your forearm on your lap (or kneel behind a bench, or use any convenient flat surface like the top of a reverse hyper machine). Discover their benefits and proper form for an effective workout. The reverse barbell curl is an excellent exercise for building your biceps and your grip strength. By incorporating these exercises into your routine, you can unlock optimal muscle growth and improve your overall fitness. Here's how to do the exercise, who should add them to workouts, and more. Develop powerful and sculpted forearms with reverse wrist curls. However, I prefer grabbing a light fixed barbell so that I don’t have to change the weights around when I superset this exercise with the regular barbell wrist curl. The movement is similar to other forearm curls, involving bending and extending your wrists to move the barbell. May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. Dec 4, 2021 · You might be familiar with reverse curls! Many people can be seen in the gym performing reverse curls with a barbell or on a cable machine. Sep 12, 2024 · Overview Wrist curls and reverse wrist curls are two exercises that specifically target the forearms, providing a powerful tool for enhancing grip strength, wrist stability, and overall hand function. Drawbacks of Reverse Curls: Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. The exercise involves flexing and extending your wrist with the weight in your hand, either in a seated or standing position. This motion stresses the muscles in your outer arms, which can help build strength and definition. wrist motion alone), curl the weight upward, exhaling throughout the movement. Positioning: Rest your forearms on your thighs or a flat surface, allowing your wrists to extend over the Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Add these wrist curl variations to your workout routine to reap the benefits. Nov 27, 2024 · If you like to lift weights, you need to train your wrists. Oct 9, 2021 · What is a Reverse Curls? Reverse curls differ from traditional curls in that they target the brachioradialis muscle, located on the thumb side of the forearm. Learn about different types of curls in this dumbbell workout video. Also, find out the 3 key mistakes that you MUST avoid. How to perform Barbell Reverse Wrist Curl with proper form Starting Position Stand or sit on a bench with a barbell in front of you. If you have a resistance band, simply stand on the band and curl. Reply reply SirVanderhoot • Barbell reverse wrist curls are an excellent isolation exercise for strengthening your forearms and grip. How to perform Dumbbell Reverse Wrist Curl with proper form Starting Position Equipment Needed: A pair of dumbbells. Read our dumbbell reverse wrist curl guide. This complete guide includes several reverse curl variations. Versatile Exercise: Reverse curls can be performed with dumbbells, barbells, cables, or even resistance bands, making them accessible for various fitness levels. e. Increase wrist strength with dumbbell reverse wrist curls. Definitely felt it in my upper arms, most likely due to a brachialis focus. Reverse curls are harder than you think. (usually for me that's 60 lbs in each hand) Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. palms down) and rest your forearms on either the bench or your knees. This exercise targets the brachioradialis, a muscle that runs along the forearm. Dec 10, 2022 · What are Reverse Curls? Reverse curls are a type of exercise that helps build the muscles in your upper arms. Ideally, it should be done in combination with the " reverse wrist curl " (also called wrist extension) which works out the muscles comprising the back of the forearms, [1] to ensure equal development of the wrist flexor and wrist extensor muscles. Besides this variation, there are other options like dumbbell wrist curls, hammer grip wrist curls, and reverse grip barbell wrist curls to incorporate into your workout Building stronger forearms doesn’t have to rely on wrist curls alone. Keep reading for a closer look at each exercise and how to do them right. This makes it even more portable than normal reverse wrist curls since all you need is a cable machine! He's half right. By gripping the barbell or dumbbells with a pronated (overhand) grip, the brachioradialis is engaged to a greater extent, making reverse curls an excellent exercise for forearm development. Wrist curls are isolation exercises for the forearms, specifically targeting the wrist flexor muscles. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. Nov 17, 2023 · By incorporating different variations such as dumbbell reverse wrist curls or barbell reverse wrist curls, you can target different muscles in your forearms, leading to well-rounded development and improved functional strength. Some other muscles are worked or stabilizer muscles, including your wrist extenders and rectus abdominis. Learn the techniques! Looking to build stronger forearms and improve grip strength? Check out our detailed 2025 guide on the barbell reverse wrist curl exercise. Jan 29, 2025 · The reverse curl, also known as the reverse wrist curl or the wrist extension curl, is a compound exercise that primarily targets the wrist extensor muscles. By gripping a barbell with an overhand grip and moving it up and down using your wrists, you’ll effectively work your forearms. The motion is similar to other wrist curls, with your forearm resting on your thigh while you bend and extend your wrist. Aug 7, 2021 · The barbell reverse wrist curl over bench is a great exercise for building the wrist extensor muscles of your forearms. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Try regular Hammer curls and also pinwheel curls. 20 or until-fail reverse wrist curls (20 pound barbell) Farmers carry dumbells so heavy that I can't hold on for over 30 seconds. Oct 28, 2024 · Improved Wrist Stability: Reverse curls help strengthen the muscles that stabilize your wrist, reducing the risk of injuries. Compare your Reverse Wrist Curl lifts to others in your weight class using our strength tool. The standing dumbbell reverse curl is a variation of the standing dumbbell curl and an exercise used to strengthen the muscles of the biceps. 82M subscribers Subscribed Sep 7, 2024 · 5 Best Reverse Curl Alternatives Whether you’re dealing with wrist discomfort, seeking variety, or simply want to target your forearms from different angles, there are plenty of effective … How To Complete Reverse Curls Reverse curls can be performed with a barbell or a set of dumbbells. Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. Reverse Wrist Curls (Barbell) Performance Description Sit on a flat bench, and lean forward. But there's no reason you shouldn't do all three. Keep reading to learn how. Reverse the motion by closing your grip and bending your wrist upwards. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. Jan 8, 2022 · Learn how to do the barbell reverse wrist curl over a bench to work your forearm extensors. Hammer curls is my vote. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. It targets your brachioradialis, not your biceps brachii. Additionally, you may choose to perform this biceps exercise standing or seated. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. Jan 8, 2022 · You can do standing reverse wrist curls with an Olympic bar and even with dumbbells. Wrist Extensions (Dumbbell) To do the dumbbell wrist extension, you have to position your forearm on something (such as a gym bench) and only have your Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. This exercise involves curling the wrist upwards against resistance, with the palm facing downwards. As for the reverse wrist curl, a 20lb barbell and 10lb dumbbells are decent for both beginners and mid-intermediates. Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. Aug 14, 2017 · Use the dumbbell reverse curl, an isolation exercise, to build your forearms and elbow flexors. Grip the barbell with an overhand grip (palms facing down) and arms fully extended. Wrist curls can be performed with a dumbbell or with both hands holding a barbell. Exercises like reverse wrist curls, reverse curls, farmer's walks, wrist roller exercises, and dead hangs all offer effective alternatives for balanced forearm development and grip strength. But many people don’t like this exercise because it hurts their wrist when performing reverse curls. By performing this exercise regularly, you’ll build stronger forearms and improve your wrist mobility, all of which are essential for How to Do Dumbbell Wrist Curls Grab a dumbbell with an underhand grip and rest your forearm against your thigh, or alternatively against a bench. Find out how strong you are compared to other lifters at your bodyweight. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. Grip: Hands should be palms facing down (overhand grip). There are plenty of other options for training grip strength and forearms, such as barbell overhand wrist curls, cable wrist curls, or fitness band wrist curls —perfect for home workouts. Also, see the amazing benefits and alternatives that are on offer. So, It is an isolation exercise. Detailed instructions on how to perform the Barbell Reverse Wrist Curl. avch nkm ttxn pczvj ldw emiu qlbwge cydcj ydwxg yphe xzqolr xdan hjdgyex gpawm kgabas