The reverse bicep curl is a strength training exercise that targets your biceps and upper arm muscles. It differs from the standard biceps curl in how it is done.
Rather than gripping the weights with your palm facing up, your palms will face down. Using a dumbbell, barbell, or EZ curl bars, you can perform the exercise.
It will make you stronger and give you more toned arms.
It is also known as reverse curls or reverse arm curls.
Targeted muscles: Biceps and forearm.
Difficulty level: Intermediate.
Exercise Mechanics: Isolation.
Exercise type: Hypertrophy.
Required Equipment: Barbell, EZ curl bars, or dumbbell.
STEPS:
- Begin by holding a dumbbell, barbell, or EZ curl bar with a pronated grip. Spread your legs and hands your shoulder-width apart and stick your chest out.
- Curl the weight with a still upper arm and let your biceps contract. Ensure to move your forearm only.
- Continue to curl the weight to a point where your biceps are fully contracted. The dumbbell should be at your shoulder level.
- Hold that position for a moment.
- Bring down the weight to the starting point. It would be best to control your movement when lowering the weight to avoid injuries.
- Repeat the rep until you satisfy your targeted sets.
MUSCLES WORKED BY THE REVERSE BICEP CURL
The reverse bicep curls target the brachialis muscles and give you the power to lift heavier weights, which will push the peak of your bicep muscles.
This will increase their size, consequently increasing the size of your arms. Also, the workout targets the biceps brachii and brachioradialis.
BENEFITS OF THE REVERSE BICEP CURL
IT WILL WORK YOUR ARMS MUSCLES
Reverser bicep curls activate a group of muscles in your arms, including the brachialis, brachioradialis, and biceps brachii.
These are muscles that help your elbows to flex. The bigger they are, the better they can aid the reverse curls.
Also, bigger and stronger arm muscles will give you the power to lift heavier objects, giving you a better physique.
IT WILL IMPROVE YOUR GRIP STRENGTH
As stated earlier, the reverse curls activate forearm muscles, such as the brachioradialis. Developed brachioradialis will improve your grip strength.
Also, it will enhance your performance during other heavy lifting exercises, such as bench presses, pull-ups, and deadlifts.
THEY ARE VERSATILE
The reverse curls are essential exercises that should be in your routine. After mastering the technique, it will allow you to start small with lighter weights and graduate to heavier ones. Due to its versatility, anyone can attempt it, including children.
ALTERNATIVES TO THE REVERSE BICEP CURL
ZOTTMAN CURLS
Zottman curl is a strength exercise that targets the brachialis and the brachioradialis. It works those muscles by putting immense pressure on them. Therefore, a suitable alternative for the reverse curls exercise because it works similar muscles. It is easy to do at home and requires dumbbells.
STEPS:
- Grab a pair of dumbbells and stand on your feet. Ensure you spread your feet to march your shoulder width and keep your arms straight.
- Begin the exercise by curling the dumbbells upwards. Keep your shoulders retracted and ensure your body is straight.
- Stop when the weights are at the top of the movement and close to your shoulders. Make sure your biceps are fully contracted.
- Rotate your wrist to allow your palms to face forward.
- Bring down the dumbbells to the starting position in a controlled manner.
- Repeat the rep 10-12 times.
MISTAKES TO AVOID WHEN PERFORMING THE REVERSE BICEP CURL
LIFTING TOO MUCH WEIGHT
Unlike the standard bicep curls, the reverse curls require lighter weights. It does not seek to blast your biceps but develop the bicep muscles. Lifting heavy weights can cause muscle and wrist injury. It would be best if you used lighter weights for maximum impact. Lighter weights will improve the quality of the contractions.
USING MOMENTUM
Your lower back, upper arm, and hips should be still when performing the reverse curls. This is easy to achieve if the weights you are curling are appropriate. Loading heavier weights will force you to use momentum as you curl them.
This can lead to shoulder and back injuries. Avoid those injuries by using lighter and more appropriate weights. Also, obey your body mechanics and avoid giving it tasks it cannot handle.
EXTENDING YOUR WRISTS
You might feel obligated to extend your wrists naturally when flexing your elbow. However, it can stress your extensor muscles and wrist joints. This can cause immense pain in your wrists and shoulder. Ensure your wrists are straight throughout the exercise. It will improve the effectiveness of the exercise and will protect you from injuries.
POTENTIAL RISKS
ROTATOR CUFF IMPINGEMENT
Rotator cuff impingement occurs when muscles are overused due to repeated movements. The reverse bicep curl involves repeated movements and can cause rotator cuff impingement. This will cause your shoulder to hurt tremendously and might lead to discomfort.
Avoid the injury by taking often breaks from the exercise. If you start feeling pain in your shoulders, consider rehabilitation exercises, such as shoulder mobility and controlling the shoulder blades that can ease the pain.
WRIST INJURY
You are likely to suffer from a wrist injury if you perform the reverse curls incorrectly. This can occur if you extend your wrists when flexing your elbows. It can cause pain and discomfort on your wrist.
Prevent the injury by keeping your hands close to your body as you perform the curl. This will stop you from extending your arms. Also, avoid curling heavy weights that can cause you to extend your wrists.
CONCLUSION
You should include the reverse bicep curl workout in your checklist. It is an easy workout that is appropriate for people of all ages. It is versatile and will allow you to graduate as you become more accustomed to it. You can do it conveniently at home to reduce your gym expenditure.
Also, it is a good exercise for power and strength. I will grow your biceps, giving you the physique of an athlete. The strength will improve your grip and performance in other heavy lift workouts.
If you are looking for bigger and stronger biceps, give this exercise a try.
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