Want to Switch Up Standard Bicep Curls? Try a Reverse Grip Bicep Curl

If you’re a creature of habit when it comes to your workouts, you might find old standby exercises—like bicep curls—start to feel a little stale. So it’s probably welcome news to learn all you have to do to mix things up with your standard bicep-building routine is switch your grip and try reverse curls instead. 

Keep reading to learn everything you need to know about how to do the perfect reverse grip bicep curl, why they’re so good for your arms, and common form mistakes to avoid.

What Are Reverse Curls?

Reverse grip bicep curls are exactly what the name suggests: They’re bicep curls you perform with your hands facing the opposite direction. They’re similar enough to traditional bicep curls that you might consider them close relatives: “A reverse grip bicep curl is like your regular bicep curl’s cooler cousin,” says Peloton Instructor Assal Arian.

The biggest difference is, of course, switching your grip. Changing the way you hold the barbell or dumbbells recruits slightly different muscles to do the work of lifting the weight toward your shoulders. “It’s such a great way to hit muscles that don’t always get as much love with traditional curls,” she says. “I definitely incorporate reverse grip bicep curls into both my personal routine and my classes.” 

Reverse Grip Bicep Curls vs. Traditional Bicep Curls

These cousins have a lot in common—except for the direction your hands are facing. When you do traditional bicep curls, your palms start facing up, and they face your shoulders as you curl the weight up. In reverse curls, “instead of having your palms face up, you flip them down—this is called an overhand grip,” Assal says. “This little switch shifts the focus of the movement and adds a spicy twist to your bicep training.” When you curl the weight up, your palms will be facing away from your shoulders.

Reverse grip curls recruit more of the muscles of your forearms and can do wonders for your grip strength, compared to traditional curls, she says. “It’s also an awesome way to improve arm stability.”

Muscles Worked by Reverse Bicep Curl

Both reverse and traditional bicep curls target your biceps brachii, the large muscle on the front of each of your upper arms that makes up the bulk of your arm muscle when you flex. But the reverse grip means you’re also engaging “the brachialis and brachioradialis—the muscles in your forearms that often get overlooked—but not anymore!” Assal says.

Benefits of Doing Reverse Bicep Curls

Any type of bicep curl will build strength and muscle mass in the muscles of your upper arms and forearms. But there are some unique benefits of switching to a reverse grip from time to time.

It Builds Bicep Strength and Size

No matter the grip you choose, any variation of bicep curl can build mass and strength in the muscles of your upper arms, according to the American Council on Exercise. That makes reverse curls a good choice if your goal is visibly larger bicep muscles or noticeably stronger arms. Your biceps are primarily responsible for allowing you to flex (or bend) your elbow—crucial not just for arm workouts but everyday activities like lifting bags of groceries, picking up a small child or furry friend, or gripping your steering wheel.

You’ll Work Your Brachioradialis More

A reverse grip bicep curl results in more activation of the brachioradialis muscle, the major muscle in your forearm, according to 2018 PeerJ research. Strengthening this muscle keeps your arm functioning optimally, facilitating smooth rotation of your forearm and bending of your elbow. This is a muscle you’re less likely to work with traditional curls or other exercises in your typical arm workouts, Assal says.

It Builds Grip Strength

When you switch to a reverse grip bicep curl, you’re forcing your wrists, hands, and elbows to work a little differently than how they move in a traditional bicep curl. Just like muscles everywhere else in your body, the muscles in your hands and wrists adapt to this work and grow stronger over time. That, in turn, can lead to improvements in grip strength that ultimately might enable you to complete more reps or lift heavier weights.

You Might Prevent Injury

If you’re in a rut with traditional bicep curls, you could end up overly taxing your muscles and joints in that singular position. But switching to a reverse grip means your movement pattern changes slightly, which could help you avoid overuse injuries or strains from repetitive motions, according to the National Council on Strength and Fitness.

How to Do Reverse Grip Bicep Curls

Doing a reverse grip bicep curl with perfect form is relatively straightforward. All you really need to do to make it any different from a traditional bicep curl is flip your hands. 

Set Up

Start by holding a barbell with your hands about shoulder-width apart and your palms facing toward you in front of your thighs. Plant your feet firmly, about hip-distance apart. Engage your core and your glutes and inhale.

Curl the Weight Up

Exhale as you bend your elbows to curl the bar toward your chest, keeping your upper arms stationary at your sides.

Lower the Weight Down

Inhale and lower the weight with control back to the starting position. Repeat for your desired number of reps.

4 Reverse Bicep Curl Variations

To mix things up even more, you can try some reverse curl variations using different equipment.

1. EZ Bar Reverse Curl

“One of my favorite variations is using an EZ bar—it’s so much easier on the wrists,” Assal says. That’s because an EZ bar isn’t a straight line but instead is bent to accommodate the natural angles of your wrists.

Make sure your gym has an EZ bar, then perform reverse curls following the steps above using this equipment when it’s available.

2. Dumbbell Reverse Curl

If you don’t have access to a barbell or you’re simply not that comfortable with barbell exercises, you can of course do reverse bicep curls with dumbbells instead. Start by holding one moderate weight in each hand with your palms facing your thighs and curl as outlined above.

3. Resistance Band Reverse Curl

“I’m a huge fan of mixing in resistance bands for that constant tension,” Assal says. “Bands are great for warm-ups or even in a hotel gym when dumbbells or barbells aren’t available.”

To try this variation, stand on the middle of the band with both feet, gripping one end of the band in each hand. Curl the band up toward your chest with your palms facing down. 

4. Kettlebell Reverse Curl

Instead of using any of the gear above, grab a kettlebell by its handle with both hands and curl it up toward your chest. You’ll get more core activation with this variation because the unique weight distribution of a kettlebell challenges your balance and stability.

Tips for Reverse Grip Bicep Curls

To make sure you’re getting the most out of every rep, follow these pro tips from Assal for perfect form.

Keep Your Elbows Tucked

“They should be close to your body like they’re glued there,” she says. She likes to remind athletes in her classes that she doesn’t want to see any “chicken wings” when she’s teaching reverse curls.

Don’t Rely on Momentum

The weights shouldn’t swing at all during reverse curls (or any bicep curls!), and you shouldn’t look like you’re dancing or swaying with your reps. “Save the dancing for the dance breaks later!” she says.

Move With Control

Each rep should be slow and steady. Think about solidly planting your feet in the ground, engaging your glutes and abs, and moving with intention. Before each rep, remind yourself not to rush if you have to.

Don’t Bend Your Wrists

Make sure they stay in a neutral position and aligned with your forearms throughout the movement. “Bending your wrists forward takes the tension off your biceps and forearms,” she says.

Pick a Manageable Weight

Going too heavy on your reverse curls (or any strength exercise) can result in poor form or even injury, Assal says. Instead, pick something you can comfortably lift for your desired number of reps. Generally, the last two reps of any set should feel challenging but still safely and effectively doable.

Keep Your Back and Shoulders Aligned

Make sure you’re not rounding your shoulders or arching your back during your reps, according to the National Academy of Sports Medicine. Maintaining proper alignment ensures you get the most out of the movement and avoid injury.

How to Incorporate Reverse Curls Into Your Workout Routine

Most healthy adults should generally aim for at least two full-body strength-training sessions each week. You can incorporate reverse grip bicep curls into those total-body workouts. Make sure to pair this with at least five 30-minute cardio workouts a week for optimal health.

If you’re building a fitness routine that’s more focused on strength- or muscle-building goals, you might be lifting weights more than twice a week and splitting up your workouts by body part. If that’s the case, aim to focus on your upper body at least two or three times a week, Assal says, and make reverse curls part of your usual repertoire.

Depending on your fitness level, aim for or work up to three sets of 10 to 12 reps of the reverse grip bicep curl, she says. Make sure you’re using a moderate weight: It should feel challenging but not so difficult that you can’t move the barbell or lift the dumbbells.

And if you need a little more guidance, you can follow along with any one of her upper body workouts on the Peloton App!