How To Do Reverse Curls


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Reverse Curls: Pullups and chin ups reverse the direction of the back, shoulder, and arm muscles. During reverse curls, you pull your arms towards your upper body by bending your arms at the elbows. Reverse curls work several muscles including the bicep muscle (front of the upper arm), pectoral muscles (chest muscles), and wrist flexors. Reverse curl exercises can be done with a barbell, resistance bands, or a reverse curl machine.

The reverse barbell curl is one of the reverse curl weight training exercises that can be done with a straight or an EZ-curl barbell. A reverse barbell curl targets the biceps muscles (front of the arm) and the brachialis muscle (inner upper arm).

The reverse barbell curl can be done using a reverse grip, which places more emphasis on the biceps muscles. A reverse grip reverse curl should never be done alone without any other reverse curls or other weight training exercises because it may cause the biceps to overdevelop and put too much stress on the elbow joints.

Steps:

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1. Stand with your feet shoulder-width apart, knees slightly bent, back straight, and abs are drawn in tightly.

2. Hold a barbell reverse curl bar with an under-grip (palms facing you). Think of gripping the barbell reverse curl bar with the under-grip as if you are getting ready to perform a reverse chin up. Your hands should be shoulder-width apart and your knuckles pointing outward away from your body.

3. Lift the barbell reverse curl bar off of the floor or stand until it reaches a mid-thigh level in front of your body, arms are straight with the elbows slightly bent.

4. Slowly reverse curl the barbell reverse curl bar up to a chin level in front of your face, keeping the elbows directly above the wrists and close to your torso as you reverse curl upward. Make sure that you don’t allow your lower back to arch as you reverse curl.

5. When you reverse curl the barbell reverse curl bar at chin level, squeeze your biceps muscles and hold for a second.

6. Slowly reverse curl the barbell reverse curl back down to a mid-thigh position in front of your body, keeping the elbows directly above the wrists and close to your torso as you reverse curl downward.

7. Repeat reverse curls for the desired number of repetitions, and then switch arms and reverse curl with the left arm to perform reverse barbell curls on the right arm next time you do reverse curls.

Tips:

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– Keep your abs tight and your back straight while doing reverse barbell curls.

– Don’t allow your lower back to arch as you reverse curl the barbell reverse curl up or down.

– Keep the elbows directly above the wrists and close to your torso as you reverse curl upward and downward.

Wrapping Up

Reverse curl machines reverse the direction of weight training exercises for reverse barbell curls. Most reverse curl machines are designed with two handgrips on opposite ends of a long straight handle which can be raised and lowered between a shoulder-width grip at the top and a mid-thigh grip at the bottom.

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