Exercise · form guide
Reverse Curl
- Primary muscle
- Brachioradialis
- Also works
- Forearm Extensors, Brachialis
- Equipment
- Barbell or EZ Bar
- Difficulty
- Beginner
Tempo
2-1-2-1
Underrated for forearm size. Use much less weight than your standard curl.
Sets & reps
General programming defaults by goal — not specific to this lift. Pick the row that matches yours.
| Goal | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Strength | 4–6 | 3–5 | 8–9 | 3–5 min |
| Hypertrophy | 3–5 | 8–12 | 7–9 | 90–120 s |
| Endurance | 2–4 | 15–25 | 6–8 | 45–60 s |
Form
Cues
- Pronated grip (palms down)
- Elbows tight to sides
- Full ROM
- Wrist stays neutral — don't let it drop
Common mistakes
- Going too heavy — wrist breaks down
- Swinging
Injury notes
Great for elbow tendinopathy rehab.
Progression
Add 1–2kg when 12 clean reps hit.
Indian gym reality
Barbell setups in tier-2 gyms often skip the safety pins and calibrated plates. Bring collars every session (₹200 online), and don't chase a max on a rack without pins — the ego-lift injury pipeline in India runs on that exact mistake.
If your gym doesn't have this equipment
- Swap the barbell for a pair of dumbbells — same movement pattern, easier to unrack solo.
Home & hostel version
Bodyweight variants of this movement pattern exist — search the pattern name (squat, hinge, press, pull) plus 'bodyweight' and pick the version that matches your current strength.
Nutrition & recovery around this lift
Compound lifts like this one cost the most recovery. Prioritise 7+ hours of sleep the night before, and don't stack it with another heavy compound in the same session. For an Indian lifter, land 30–40g of protein within 90 minutes of finishing — 200g paneer, 4 whole eggs, 150g chicken, or a whey shake all work.
Frequently asked
What muscles does Reverse Curl work?
Primarily Brachioradialis · Forearm Extensors · Brachialis. Load and rep range shift the emphasis — heavy triples bias the primary mover, sets of 12+ bring more of the secondaries in.
How many sets of Reverse Curl per week?
For hypertrophy, 10–20 direct working sets per week across all exercises for that muscle. This exercise usually contributes 3–8 of those sets, depending on where it sits in your program.
What if I'm training at home in India?
See the home & hostel version above. Bodyweight variants of every major pattern exist and progress for months if you're intentional about it.
How often should I do Reverse Curl?
Most intermediates do best with 2× per week frequency on any given lift — one heavier session and one lighter, or two matched sessions with different rep ranges. Beginners can add a third if recovery holds up.
Get Reverse Curl programmed for you
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