FitCi
Reverse Curl is an isolation exercise for the forearms: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: biceps, brachioradialis. Equipment: barbell, dumbbell, cable, resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand tall and grip the bar or dumbbells with an overhand grip (palms facing your body) at shoulder width.
- Pin your elbows to your sides and keep your shoulders back.
- Keeping your wrists straight, curl the weight up by bending at the elbows.
- At the top, squeeze your forearms and biceps.
- Lower back to the starting position slowly and under control.
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Dead Hang
- Same muscle, different equipment: Dead Hang, Plate Pinch, Hand Gripper Squeeze
More forearms exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.