Reverse grip curls, also known as reverse barbell curls, is a popular exercise that targets the biceps brachii muscle. This exercise is performed by holding the barbell with a reverse grip, which means your palms are facing down instead of up. Reverse grip curls are often used as an alternative to traditional bicep curls because they work the muscle in a different way. In this article, we will discuss what do reverse grip curls work and how to perform this exercise correctly.
The Muscles Worked
Reverse grip curls mainly target the biceps brachii muscle, which is the muscle located on the front of your upper arm. This muscle is responsible for flexing your elbow and rotating your forearm. In addition to the biceps, reverse grip curls also work the brachialis and brachioradialis muscles. The brachialis muscle is located underneath the biceps and helps in elbow flexion, while the brachioradialis muscle is located on the outer side of the forearm and helps in forearm rotation and elbow flexion.
How to Perform Reverse Grip Curls
To perform reverse grip curls, follow these steps:
- Stand straight with your feet shoulder-width apart and hold the barbell with a reverse grip, i.e., palms facing down.
- Keep your elbows close to your sides and lift the barbell towards your shoulders by flexing your biceps.
- Pause for a second and then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
It is important to keep your back straight and avoid swinging the weight or using momentum to lift the barbell. You can also perform this exercise with dumbbells or an EZ bar.
Variations
There are several variations of reverse grip curls that you can try to target different parts of your biceps and forearms. Some of these variations include:
- Seated reverse grip curls
- Reverse grip hammer curls
- Reverse grip cable curls
- Reverse grip preacher curls
Each of these variations has its own unique benefits and can help you achieve your fitness goals.
Benefits of Reverse Grip Curls
Reverse grip curls offer several benefits, including:
- Targeting the biceps and forearms from a different angle
- Strengthening the grip and wrist
- Improving overall arm strength and size
- Reducing the risk of injury by strengthening the supporting muscles and tendons
Reverse grip curls are a great exercise for anyone looking to build bigger, stronger biceps and forearms. They can be incorporated into your workout routine along with other compound exercises like chin-ups and rows.
Conclusion
Reverse grip curls are a popular exercise that targets the biceps and forearms from a different angle. This exercise mainly works the biceps brachii muscle but also targets the brachialis and brachioradialis muscles. Reverse grip curls can be performed with a barbell, dumbbells, or an EZ bar. There are several variations of reverse grip curls that you can try to target different parts of your biceps and forearms. This exercise offers several benefits, including improving overall arm strength and reducing the risk of injury by strengthening the supporting muscles and tendons. Incorporate reverse grip curls into your workout routine for bigger, stronger arms.