All forearms exercisesForearms · Gym
Reverse Curl (Forearm Focus)
Palms-down curling loads the top of the forearm and the brachioradialis — the fastest way to add width to the upper forearm.
BeginnerBarbell / EZ bar3 × 12–15
BrachioradialisBarbell / EZ bar
Reverse Curl (Forearm Focus)
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How to do the Reverse Curl (Forearm Focus)
- 1Pronated grip, wrists locked straight
- 2Light load, strict tempo
- 3Pause at the top
- 4Stop before the wrists collapse
Benefits of the Reverse Curl (Forearm Focus)
- Builds strength and size in the brachioradialis through a full, controlled range of motion
- Also trains wrist extensors, biceps as supporting movers
- Loads heavy and progresses in small increments, so strength gains are measurable
- Low skill demand — safe to learn early and useful for high-rep volume
Sources
Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.
- 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
- 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
- 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
- 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services