Reverse curl
How to do it
- Stand up and grip the EZ bar with a pronated grip (palms down), shoulder-width apart, elbows tucked in – this is the starting position.
- Keep your upper arms fixed and curl the bar toward your shoulders, breathing out.
- Hold the contraction for a second at the top, then lower the bar under control, breathing in.
- Repeat for the desired number of reps.
Key to the execution: Keep a strict pronated grip and a slow movement – the weight used will be lighter than with regular curls.
Common mistakes
- Using far more weight than you can control with a pronated grip, forcing the lift with momentum.
- Moving your elbows forward to compensate.
- Fully extending your wrists, losing tension on the forearms.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Forearms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.