How to Reverse Curl for Bigger Forearms & Biceps (Fix Your Form)

Yo, what’s up, legends! 💪 If your forearms are looking flat and your biceps aren’t popping like they should — you might be sleeping on one of the most underrated moves out there: the reverse curl. That’s right! Today, I’m showing you how to reverse curl the right way so you can finally get those thick, veiny forearms and full biceps you’ve been grinding for. We’re fixing your form, smashing through common mistakes, and building those arms to beast mode. So grab your bar, strap in, and let’s turn those noodles into pythons. Let’s gooo!

1: What Is a Reverse Curl?

Alright, quick breakdown — the reverse curl is a variation of the traditional bicep curl, but with a palms-down grip (aka pronated grip). This tiny tweak shifts the focus from just your biceps to your brachialis and forearms — that sweet, meaty muscle under your biceps that gives your arms more thickness. Most people think curls are all about flexing, but reverse curls? They build that depth. If you want your arms to pop from the side and front, this move is non-negotiable. Don’t skip it — master it.

2: Benefits of Reverse Curls

Why add reverse curls to your training? Simple — they’re a double hit. You’re building that underrated forearm mass and targeting the brachialis to make your biceps look even bigger. Plus, they strengthen your grip, which means heavier lifts, longer sets, and better control. Athletes, lifters, even calisthenics beasts — everyone benefits from better grip and forearm endurance. You’re not just curling for the pump — you’re leveling up total arm performance. And let’s be real — nothing looks cooler than sleeves that can barely contain your forearms.

3: Proper Setup – What You Need

To do a reverse curl right, keep it simple. Grab an EZ bar (easier on the wrists) or a straight barbell if you’re toughin’ it out. You can also use dumbbells for better isolation. Keep your elbows tight to your sides, feet shoulder-width apart, and core braced. Hands should be shoulder-width or slightly closer. Use a true pronated grip — wrists flat, palms down. No leaning back, no swinging — you want tension from start to finish. Keep it clean. It’s not about ego lifting — it’s about real growth.

4: The Bicep + Forearm Connection

Here’s the secret sauce — your brachialis sits right between your biceps and triceps. Most dudes completely ignore it. Reverse curls target it perfectly, and when it grows, it pushes your biceps up, making them look peakier and fuller. On top of that, your forearm extensors get lit up. This move brings symmetry — and nothing screams “strong” like well-balanced arms. Stop thinking curls are just for biceps. Reverse curls build the armor plating of your lower arms. Respect the muscle chain, and it’ll reward you.

5: Top Mistake #1 – Going Too Heavy

Let’s squash the ego real quick — if you’re reverse curling your bench press weight, your form is trash. This isn’t about brute force, it’s about control. Going too heavy turns a clean curl into a jerky shoulder raise. That takes the heat off your forearms and biceps and throws it on your lower back. Not the move. Start light, own the motion, and feel every rep burn. That controlled tension is what builds real size and definition. Heavy comes later — mastery comes first.

6: Top Mistake #2 – Flared Elbows

Elbows flaring out like chicken wings? Yeah, you’re leaking gains. Keep your elbows pinned to your sides like they’re glued there. When you flare out, you shift the focus off the forearms and biceps and turn the move into a weird upright row hybrid. That’s not what we’re doing here. Clean reverse curls are compact, strict, and laser-focused. Think robot arms. Lock those elbows in, pull through your forearms, and squeeze like you’re wringing out a towel at the top. That’s how you get the juice.

7: Tempo Training – Slow Is Strong

Want to unlock gains faster? Tempo is king. Try curling up in 2 seconds, and lowering in 3. That eccentric phase — the slow lower — is where the real magic happens. Your muscles fight gravity, and that tension builds deep fibers that make arms pop. Stop rushing your reps. Quality beats quantity every single time. Trust me, slow and controlled reps will give you more growth than mindlessly cranking out 15 sloppy curls. Slow down, lock in, and feel the fire.

8: Dumbbells vs Barbell vs EZ Bar

Which tool should you use? Barbell gives you that raw power, EZ bar is wrist-friendly and better for high volume, and dumbbells give you independent control — especially great for fixing imbalances. Rotate between all three for variety and full development. My go-to? EZ bar for mid-weight sets, then dumbbells to finish off with precision. Each has its place, so don’t marry one — date ‘em all and keep your muscles guessing. Mix it up, grow faster.

9: Reverse Curl Superset Ideas

Wanna take reverse curls to beast mode? Superset them! Try this killer combo:

Reverse Curls (EZ Bar) x 12
Hammer Curls (Dumbbells) x 10
Wrist Curls (Barbell) x 15

Minimal rest between — keep the fire alive. This triple threat blasts forearms, brachialis, and biceps like nothing else. Finish with a forearm stretch to prevent tightness. This isn’t just training — this is arm warfare. Add this superset once or twice a week and watch the growth explode. Boom!

10: Frequency & Progression Tips

Hit reverse curls 2–3 times a week, depending on your split. Keep reps in the 8–12 range for hypertrophy and 12–15 if you’re going for that endurance pump. Don’t just add weight every week — focus on cleaner form, slower tempo, and squeezing harder at the top. Progression isn’t just about loading the bar — it’s about mastering the movement. Record yourself, fix your angles, and challenge the muscle — not your ego. Train smart, stay consistent, and those forearms will blow up.

Alright fam, if you’re not doing reverse curls, you’re sleeping on MASSIVE arm gains. Fix your form, use the right tempo, and train with purpose — and your biceps and forearms will transform fast.

And remember: arms aren’t built overnight, but with the right moves, they do get bigger. Stay strong, stay hungry.