Reverse bicep curl is one of the best ways to build stronger arms. It works your forearms and the outer part of your biceps. Most people forget it. Honestly, I did too. I focused only on regular curls. My arms looked big from the front—but flat from the side.
This small change made a big difference. Reverse curls hit the brachialis. That’s the hidden muscle under your biceps. It pushes them up and out. Your arms look thicker, stronger, and more balanced.
In this guide, I’ll show you how to do the reverse bicep curl the right way—and a few great variations to try.
Reverse bicep curl works best when the movement is slow and strict. Form matters more than weight.
Step 1: Use the right grip
Grab an EZ bar, straight bar, or dumbbells. Your palms should face down. Hands stay about shoulder-width apart. Keep your wrists straight.
Step 2: Set your stance
Stand up tall. Chest high. Keep your elbows close to your sides. No leaning back or swinging the weight.
Step 3: Curl with control
Lift the weight slowly. Use only your arms. You should feel your brachialis and forearms working hard. Don’t rush the movement.
Step 4: Squeeze and lower slow
Pause at the top. Squeeze tight. Then lower the weight with control. Honestly, this part burns the most. That’s where the gains come from.
Start with 3 sets of 10–12 reps. Go light. Feel every inch of the rep. Your arms will thank you.
Reverse bicep curl has a few great variations you can mix into your routine. They hit the arms slightly differently, but the goal stays the same—bigger, thicker arms.
EZ Bar Reverse Curl
This is my go-to. The angled grip feels easier on the wrists. Still hits your brachialis hard. Great if straight bars feel awkward.
Cable Reverse Curl
Bicep Curl with Cable uses the cable machine for constant tension. You can’t cheat this one. Every inch burns. Honestly, it’s perfect for burnout sets.
Dumbbell Reverse Curl
More natural feel. Each arm moves on its own. Helps fix strength imbalances. Also hits your grip harder.
Reverse Zottman Curl
Curl up with palms down. Then turn your palms up to lower. Works both biceps and forearms in one move. It’s sneaky tough.
Try adding one or two of these each week. Rotate them in. Keeps your training fresh. And your arms growing.
Reverse bicep curl isn’t just another arm move. It builds thickness, grip strength, and forearm size—all in one. Most people skip it. Honestly, that’s a big miss.
Add it to your routine once or twice a week. Start light. Keep your form strict. Mix in a few variations now and then. Your arms won’t just grow—they’ll look stronger from every angle.
Give it time. Stay consistent. And let the reverse bicep curls do their job.
I’m Max Lane, a dedicated fitness professional and the content strategist behind Inpek Fitness. With over ten years of hands-on experience in the fitness and gym equipment industry, I bring a practical and insightful perspective to every article I write. My background in strength training and commercial gym solutions allows me to dive deep into the mechanics and benefits of Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi Stations, and Free Weights. Whether you’re managing a fitness facility or striving to improve your own performance, my goal is to deliver clear, actionable insights that help you succeed. Outside of writing, I’m passionate about weightlifting, staying active, and discovering new ways to push the boundaries of modern fitness.
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