Reverse bicep curls

Reverse bicep curls are a fitness exercise that targets your biceps (musculus biceps brachii) and your brachialis muscle (musculus brachialis). Additionally, the brachioradialis muscle (musculus brachioradialis) takes center stage in this exercise, distinguishing reverse bicep curls from the majority of other bicep exercises.

Supporting muscles include, among others, the long radial wrist extensor (musculus extrensor carpi radialis longus), the short radial wrist extensor (musculus extrensor carpi radialis brevis), and the common finger extensor (musculus exentsor digitorium).

Reverse curls with the barbell

You can perform reverse curls with the barbell, also known as barbell curls, in a non-reverse manner. However, here you will learn everything you need to know about the correct body position and execution of the reverse curls with the barbell.

Body Position

For reverse curls with the barbell, stand upright with your legs hip-width apart and your body straight. Hold the barbell in front of your lower back with an overhand grip. Your arms are almost fully extended.

Execution

Now, begin the movement by bending your forearms upward. The movement comes solely from the forearms, while the upper arms remain motionless beside your body. Exhale during the upward movement. Subsequently, lower the forearms again and inhale. In the end and starting positions, the arms are almost fully extended. However, maintain a slight bend to protect your elbows and keep tension on the target muscles.

Reverse curls with the SZ bar

Reverse curls with the EZ bar are popular for training the lower and upper arms. Additionally, these fitness exercises can also be performed as regular EZ curls or Scott curls. Here's more on body position and execution.

Body Position

You can perform reverse curls with the EZ bar both standing and sitting.

For the standing variant, adopt a shoulder-width stance with an upright back. Maintain a slight arch in your lower back to protect it. Hold the EZ bar with an overhand grip in front of your body, with your elbows slightly bent.

In the seated variant on the Scott bench, also maintain an upright back. Your forearms rest on the cushioned surface in front of you. Here, too, hold the EZ bar with an overhand grip and almost fully extended arms.

Execution

In the standing variant, bend your forearms maximally over your elbow joints while exhaling. Ensure that your elbows stay close to your body. Then, inhale and lower the EZ bar. Only the forearms move while the rest of the body remains still.

During seated reverse curls with the EZ bar on the Scott bench, tense your muscles. Then, exhale and bend the forearms upward so that they are almost perpendicular in the air. Subsequently, inhale and return to the starting position, with your arms almost fully extended.

Cable reverse curls

Additionally, reverse curls on the cable machine are ideal for athletes who enjoy flexible and dynamic training using the cable pulley system. You can also perform cable curls and cable Scott curls in a non-reverse manner. However, here you'll find more information about reverse curls on the cable machine.

Body Position

For reverse curls on the cable machine, there are standing and seated variations. In the standing versions, position yourself facing the cable machine in an upright stance. Keep your back straight, and your gaze forward. You can also train on the cable machine with the Scott bench. For this, sit upright, protecting your lower back, with your forearms resting on the cushion of the Scott bench.

Execution

During standing reverse curls on the cable machine, grip the bar with both hands in an overhand grip. While exhaling, bend your forearms upward, keeping your elbows close to your body. When you reach the top, return the forearms to the starting position, keeping them slightly bent.

You can also perform one-arm reverse curls on the cable machine. Hold the corresponding rope handle in one hand. Bend the forearm upward, exhaling during the upward movement. Then return to the starting position, keeping tension on the cable.

For seated reverse curls on the cable machine with the Scott bench, hold the end of the cable in an overhand grip. While exhaling, bend your forearms upward until they are almost fully vertical, keeping your elbows on the cushion. Then, inhale and return the forearms.

Reverse curls on the biceps machine

The biceps machine is particularly popular among beginners. Numerous exercises, such as biceps curls on the biceps machine, can also be performed with the regular motion. However, in the following section, you'll find tips on body position and execution for reverse curls on the biceps machine.

Body Position

For reverse curls on the biceps machine, sit at the appropriate device. Adjust the seat and padding according to your height for comfort. Keep your back upright, arms in front of you on the cushion, and grasp the handles on the biceps machine with an overhand grip. Keep your gaze forward and engage your muscles.

Execution

Now you can begin with reverse curls on the biceps machine. Bend your forearms upward, keeping the elbows firmly on the cushion. Perform the upward movement until the arms are almost vertically pointing upward, exhaling during this phase. Then return to the starting position, ensuring there is continued tension on your muscles so that you don't fully rest the weight.

Reverse curls with dumbbells

With reverse curls using dumbbells, you have several options. You can perform them standing or sitting on the Scott bench. If you prefer not to do the reverse variation, you can also integrate regular dumbbell curls or Scott curls into your training plan.

Body Position

For reverse curls with dumbbells, you can distinguish between standing variations and seated exercises on the Scott bench.

In standing reverse curls with dumbbells, choose a hip-width stance with an upright body. Hold the dumbbells in an overhand grip with arms almost fully extended.

In seated reverse curls with dumbbells on the Scott bench, sit upright with your feet on the floor for support. Your upper body is also upright, and your arms rest on the cushion of the Scott bench with a grip on the dumbbells.

Execution

For one-arm reverse curls with dumbbells, train one side at a time. Exhale as you bend the forearm upward over the elbow joint. Pause at the maximum upward position, then inhale and lower the dumbbell until the arm is almost fully extended.

In simultaneous standing reverse curls with dumbbells, bend both forearms upward maximally while keeping the upper arms motionless. Utilize the upward movement to exhale. Once the dumbbells are near your chest, return to the starting position while taking a deep breath.

For seated reverse Scott curls, you can also train your biceps unilaterally. Bend the forearm upward while it rests on the cushion in front of you. The upper arm remains stationary while you exhale. Then return to the starting position without fully resting your arm's weight on the cushion.

When performing simultaneous reverse curls with dumbbells on the Scott bench, bend the forearms upward while exhaling. The movement occurs only in the forearms as you bend them maximally upward over your elbows. Then return to the starting position on the cushion.

Common Reverse Curl Mistakes

Reverse curls are a type of bicep exercise suitable for both beginners and advanced individuals. To maximize training efficiency, it is crucial to be mindful of avoiding any of the following typical mistakes:

✅ Excessive Weight: Use a moderate weight for reverse bicep curls. Pay attention to executing the movement correctly. This is far more important than using heavy weights and performing the exercise inaccurately.

✅ Avoiding Momentum: Under no circumstances should momentum be generated from your body. The upper body, legs, and upper arms remain stationary. The movement is exclusively driven by the forearm, ensuring that the force originates solely from the upper arms.

✅ Elbows Close to the Body: Keep your elbows tightly close to your body. Ensure not to spread them out or move them in any other way.

Alternatives and similar exercises to reverse curls

If the described exercises aren't sufficient for a diverse training routine, here are various alternatives.