How To Build Amazing Arms With Reverse Curls – Tech Tips, Benefits & Mistakes

Welcome to the Complete Guide to Reverse Curl.

This article covers everything you need to know to build muscle, build strength, and improve your workout and gains.

What is the reverse loop?

The Reverse Curl is a variation of Bicep Curl with the hands in an over pronation (pronation) configuration instead of the usual grip (supination).

It can be performed with a barbell, EZ bar, or dumbbells.

What Muscles Does the Reverse Curl Work?

This unique exercise mainly works the arms in new ways by working the biceps branchii, brachioradialis and brachialis.

Biceps Branchii

More commonly known as the biceps, this muscle group houses two points of origin on the shoulder and a single point of insertion on the forearm. It controls and allows forearm supination, elbow flexion and shoulder flexion.


It is one of the main muscles of the forearm and upper arms.

It has the ability to raise the mass of the biceps by pressing them from below, which contributes to the size and overall appearance of the arms.

This muscle group works in tandem with the biceps to move and flex the elbow. It also works as a forearm flexor.

Source: Photos courtesy of CrossFit Inc


This muscle is found under the biceps branchii.

It is an important muscle for curling the weight at the start of the movement. It also contributes to general muscle mass and the functionality of the arms.

What are the advantages of the reverse loop?

Read on to find out why you should include this exercise in your workout.

Add a new stimulus

Many weightlifters stick to the same weights, reps, and exercises over and over again, especially when it comes to the arms.

Adding in some new exercise is a great way to mix things up and keep your body going.

A new stimulus, a progressive overload or a whole new mechanical stress, will lead to gains.

To build up muscle

Movement is a great exercise for hypertrophy when it’s properly programmed into your workout.

Thicker arms

Exercise activates the main muscles of the biceps and forearms and forces them to work hard. This will improve the thickness of the arm in general.

Better grip

The overhand grip will be a new challenge for your grip strength.

This will have a lot of carry over for other overhand grip exercises such as Pull Ups, Deadlifts, Bench Presss, and Bent Over Rows.

How to do the reverse loop

Use the following steps to use this exercise with correct form.

This describes movement with the EZ bar, but the same instructions can be used for the barbell and barbell variations.

  • Grasp the EZ bar with an overhand grip (pronation)
  • Spread your feet shoulder width apart and establish a slight bend in the knees
  • Straighten the spine and maintain a neutral head position with the gaze facing forward
  • Inhale and strengthen the core, glutes and grip
  • Rotate shoulders out, engage lats and back
  • Keeping your elbows in place, curl the weight upward until your forearms make contact with the biceps.
  • The bar will end close to the chest without being in contact with the body
  • Pause at the top of the movement and squeeze your biceps as hard as you can at the top of the range of motion
  • Slowly lower the weight to the starting position and exhale
  • Repeat for the desired number of repetitions

Technical advice

Make sure your elbows are bent slightly and don’t fully extend your arms. This will help increase the contraction and maximize the time under tension for your muscles.

Keep your wrists straight at all times. Don’t let them flex backward at the top of the movement.

brooke ence wrist injuriesSource: RX’d Photography
Strong wrists are important for many exercises (like this booster)

Work your core and glutes to stabilize the body and provide a rigid foundation for arm movement.

Don’t use momentum. This will only decrease your earnings.

Move slowly, with determination and precision at all times.

Reverse loop errors

Avoid These Common Reverse Curl Mistakes.

Thinking the Reverse Curl is Just a Bicep Exercise

The Reverse Curl, like the Hammer Curl, works all the arms. This is part of its appeal.

It is effective for building bicep muscle mass and for strengthening all of the arms.

During the extension of the wrists at the top of the movement

Do not let the wrists stretch too much at the top as this will reduce the overall time under tension. It will also put unnecessary stress on the wrists.

If you have trouble completing each rep and find it a good way to “rest” during sets, reduce the weight and go lighter. Good form is always better than lifting the ego and will result in better gains.

All weightlifters should focus on wrist and elbow alignment at all times.

Reverse loop variations

You can switch between these other variations as you train and schedule your sessions.

EZ Bar Reverse Buckle

You need a specific EZ bar to make this variation. This is a good way to protect your wrists as it reduces the pressure on that part of the body.

Reverse curl with dumbbells

This allows more flexibility for the wrists and allows you to perform the exercise unilaterally (one arm at a time). Start lightly to give your ligaments and tendons time to adjust as well.

Reverse curl with dumbbells

Efficient and tough, this type will greatly develop your arm and grip strength.

Reverse loop alternatives

If you want your workout to remain varied, fun, and challenging, consider including the following exercises as well.

  • Hammer loop
  • Close Body Hammer Curl
  • Cable pulling in standing position
  • Dumbbell wrist curl with overhand grip


You have more questions ? Scroll down to find the answers.

What does the Reverse Curl work?

The exercise works the muscles in the arms, including the biceps brachii and brachii. The movement strengthens grip strength, builds muscles, increases strength and provides a unique new stimulus for the upper body.

Are reverse curls worth doing?

Yes, they are worth doing. They are effective and stimulating and will attack and strengthen your arms in unique ways. Overhand grip will be a new way to extend your wins.

Are reverse curls good for the forearms?

Yes, movement is a great way to develop forearms. They work the biceps brachii, brachii, and extensors of the forearm and the brachioradialis forearms.

Learn more

Still widen your arms with Zottman earrings and Hammer curls.

Martin E. Berry