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
Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.
- 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