The reverse curl is a simple grip switch that turns a curl into serious forearm work — flip your grip overhand and the brachioradialis takes over. Here's how to do it with good form, the muscles it works, the mistakes to avoid, and how to program it.
The reverse curl is an isolation exercise that uses a pronated (overhand) grip to emphasize the brachioradialis and forearm extensors, along with the brachialis. You stand tall and curl a dumbbell or EZ-bar with palms facing down, keeping the wrists firm so the backs of the hands lead. The overhand grip puts the biceps at a disadvantage, so the forearms take more of the load — which makes it one of the most direct ways to build forearm and elbow-flexor thickness and support your grip.
The reverse curl is an isolation move for the elbow flexors, but the overhand grip changes which ones do the most work. The brachioradialis and forearm muscles take the lead, with the brachialis and biceps assisting.
| Role | Muscles | What they do in the lift |
|---|---|---|
| Primary mover | Brachioradialis | Flexes the elbow strongly in the pronated grip |
| Assisting | Brachialis | Helps bend the elbow, sitting beneath the biceps |
| Assisting | Forearm extensors | Hold the wrist firm and neutral against the load |
| Assisting | Biceps brachii | Contribute, but at a disadvantage in this grip |
Step-by-step form for the standing reverse curl. If you're new, start light — the overhand grip is weaker than you expect.
If you want to train the forearms and elbow flexors with a different emphasis or equipment, these are the common swaps:
The reverse curl is an arm and forearm accessory that fits on pull, upper-body or arm days. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Muscle size | 2–3 × 10–15 | Controlled tempo, firm wrists, squeeze the forearms at the top |
| Forearm focus | 2–3 × 12–20 | Lighter load, higher reps to build forearm endurance and thickness |
| Frequency | 1–3× / week | Small muscles that recover fast; pair with standard curl work |
The reverse curl pairs well with the hammer curl and the dumbbell curl to train every grip. To see how small isolation moves like this fit around your big lifts, read up on compound vs isolation.
Log every reverse curl set — weight and reps — in LiftHero, and it charts your progressive overload and flags personal records so you can watch your forearm and brachioradialis strength climb over time. You can superset reverse curls with standard curls, add rest-timer holds, and save your arm day as a routine. LiftHero records what you log; it doesn't diagnose your form.
The overhand grip emphasizes the brachioradialis (a forearm muscle) and the brachialis, and works the forearm extensors on top of the forearm. The biceps still assist but are at a disadvantage in this grip, so the forearms take more of the load.
The overhand grip shifts emphasis to the brachioradialis and forearm extensors, which regular supinated curls train less. Reverse curls build forearm and elbow-flexor thickness and can support grip, making them a useful complement to standard curls.
The pronated grip puts the biceps in a weaker position and shifts more work to the smaller forearm muscles, so you'll handle noticeably less weight than on a standard curl. That's normal — use a lighter load and keep the reps strict.
Both work. An EZ-bar's angled grip is often more comfortable on the wrists, while dumbbells let each arm work independently and are easy to adjust. If a straight bar bothers your wrists, try the EZ-bar or dumbbells.
As an isolation move for smaller muscles, moderate to higher reps work well — commonly about 10–15 reps for 2–3 sets. Keep the wrists firm and the reps controlled rather than chasing heavy weight.
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This guide is educational and not medical advice. Consult a qualified coach or medical professional before starting or changing a training program, especially if you're new to lifting or returning from injury.
By Meitar Lazimi, founder of LiftHero · Last updated July 9, 2026.