Reverse Curl: Build Forearm Strength & Balanced Arms

Struggling to grow your forearms while biceps steal the spotlight? The short answer: the reverse curl is your fix. This underrated move strengthens grip, builds forearms, and balances arm size. Using best-selling dumbbells (5–150 lbs), you’ll see results fast. Stick around to learn why reverse curls deserve a permanent spot.

Why Train Reverse Curls?

Benefits of reverse curl vs traditional bicep curls

Most lifters live on standard curls, but the reverse curl hits muscles you didn’t even realize were lagging. Unlike traditional curls, this move forces your forearms and grip to work overtime. The payoff? Stronger arms that look balanced and function better outside the gym.

Why reverse dumbbell curls boost grip & forearm size

Grip strength matters more than most people think. Reverse dumbbell curls challenge your grip and forearm endurance in a way normal curls never do. Think about carrying groceries, holding a pull-up bar, or deadlifting heavy — your forearms will thank you.

Reverse curls muscles worked vs hammer curls — key difference

Hammer curls build thickness, but reverse curls build detail. With an overhand grip, reverse curls light up the brachioradialis, giving you that forearm definition hammer curls can’t fully deliver. Use both and you’ll notice the difference.

Short answer: are reverse bicep curls worth it?

Absolutely. Reverse curls may feel humbling at first because the weights are lighter, but the strength and definition you gain make them one of the smartest moves you can add to arm day.

Anatomy — What Muscles Do Reverse Curls Work?

Reverse curl muscles worked — brachioradialis & brachialis

This move shines because it targets the brachioradialis and brachialis, two muscles often left behind in standard curl training. When these muscles grow, your arms look thicker from all angles.

Reverse grip bicep curls and forearm extensors

The overhand grip recruits the forearm extensors. These muscles are crucial for wrist stability and strength. Strong extensors mean fewer injuries and more power in heavy lifts.

What do reverse curls work? Quick breakdown for beginners

In plain terms: reverse curls work your forearms first, biceps second. It’s the opposite of a traditional curl, which is why it feels so different.

Why overhand bicep curl strengthens wrists & elbow stability

If your wrists give out before your biceps, reverse curls are the fix. The overhand grip reinforces your wrist and elbow joints under tension, which pays off in pressing and pulling exercises.

Core Reverse Curl Variations

Reverse dumbbell curl (classic db version)

The simplest version and still one of the most effective. Grab a pair of Troy urethane dumbbells or York cast iron dumbbells, keep your palms down, and curl with control.

Barbell reverse curl & reverse grip barbell curl

Barbells allow more load but demand stricter form. Don’t let ego take over — a clean curl always beats a sloppy heavy one.

EZ bar reverse curl for wrist comfort

The EZ bar offers a natural grip that’s easier on the wrists. Perfect if straight bars feel awkward or painful.

Cable reverse curl & reverse cable biceps curls

Cables give constant tension through the entire range of motion. Great for finishing sets when you want maximum burn.

Reverse db curls — alternating & unilateral versions

Training one side at a time exposes strength differences and keeps form tight. Alternating reps also helps extend time under tension for both arms.

Advanced & Specialty Reverse Curl Variations

Reverse wrist curls & forearm isolation training

Pair reverse curls with reverse wrist curls for complete forearm development. One builds strength, the other builds endurance. Together, they’re unbeatable.

Prone incline reverse curls — stricter form

Lying on an incline bench eliminates momentum. Every rep becomes strict, forcing your forearms to do all the work.

Preacher reverse curls for peak control

The preacher bench locks your elbows in place, making each curl a slow, isolated grind. It’s brutal but effective.

Wall-assisted reverse curls for strict isolation

If you tend to swing, this fixes it. Standing against a wall keeps everything locked, leaving zero room for cheating.

Reverse curl alternatives & complementary moves (hammer curls, Zottman curls)

Hammer curls and Zottman curls pair perfectly with reverse curls. Together, they cover every angle of arm development.

How to Perform Reverse Curls Correctly

Step-by-step guide: how to do a reverse curl

1. Hold dumbbells with an overhand grip.

2. Keep elbows tucked to your sides.

3. Curl up slowly — no swinging.

4. Lower with control and repeat.

Grip, wrist & elbow alignment for safe form

Your wrists should stay straight. Think about keeping them locked in line with your forearms.

Common mistakes — bending wrists, swinging arms, too heavy load

If your wrists bend backward or you’re throwing the weight up, it’s too heavy. Drop down and reset.

Breathing & tempo tips for reverse bicep curls

Exhale as you curl, inhale as you lower. Slow, controlled reps make this exercise effective.

Sample Reverse Curl Workouts

Beginner workout — reverse dumbbell curls + standard curls

3 sets of each, focusing on form and steady tempo.

Intermediate workout — reverse barbell curls + hammer curls

Alternate between the two for a balanced arm routine.

Advanced routine — reverse curls, preacher curls & drop sets

Push through fatigue by lowering the weight mid-set and extending your reps.

Full arm workout featuring reverse curls & wrist curls

Finish arm day with a combo of reverse curls and wrist curls for maximum pump.

Dumbbells & Equipment by Brand

Dumbbell options — Troy urethane, Troy rubber, Troy pro style, York cast iron, VTX, TAG Fitness, Intek, TKO, BodyKore, neoprene, vinyl, rubber hex, hex

From 5 lbs to 150 lbs, these dumbbells cover every lifter’s need. Whether you prefer the rugged feel of cast iron or the durability of urethane, you’ll find the right fit.

Why grip comfort, increments & balance matter in reverse curls

Smooth knurling and balanced weights make curls safer and more effective. Small weight jumps help you progress without stressing your joints.

Best-selling dumbbells (5–150 lbs) recommended for reverse curls

Our top picks — Troy urethane, Troy rubber, Troy pro style, and York cast iron dumbbells — are ideal for reverse curls and built for long-term training.

Price, Value & Promotions

Reverse curl vs curl machines — cost & versatility compared

Why pay for a bulky machine when a pair of dumbbells can do the job better? Reverse curls with dumbbells give you freedom and variety at a fraction of the cost.

Bulk discount pricing & custom deals on dumbbell sets

Buying in bulk? We offer custom quotes and discounts to help you save more on complete dumbbell sets.

Weekly 5% promos on best-selling dumbbells

Every week, we run special coupon codes so you can grab your favorite dumbbells at a lower price.

Final Takeaway — Why Reverse Curls Deserve a Spot in Arm Training

Reverse curls don’t just train your arms — they balance them. They build forearm strength, improve wrist stability, and add detail to muscles other curls miss. With Troy, York, VTX, and Pro Style dumbbells (5–150 lbs) always in stock, you’ve got everything you need to add this exercise to your routine.