As a secondary mover it hits your upper arm via the brachialis. What the reverse curl does exceptionally well is build an excellent forearm / upper arm connection through working the brachioradialis muscle – this is the one that you can feel running from your elbow roughly across towards your inner wrist. The trade off is that the reverse curl does not work the bicep muscle anywhere as well as hammer curls (or most other supinated barbell curl variations) so if you are looking for an awesome bicep peak then you should try another variation. An overhand grip makes this movement far easier on your elbows and wrists as they are in more natural positions than in a typical barbell curl and in doing so brings the forearm in to play more so than in regular curling. Reverse curls use an overhand grip on the barbell but follows a similar motion to a traditional bicep curl of being an elbow-dominant move. What does this mean for you? Well lets find out… What is a reverse curl best for? Particularly when comparing a reverse curl, done with an overhand grip, to other variants.Īt a high level a pronated grip (palms facing downwards) moves the emphasis DOWN your arm in to the forearm while a supinated grip (palms facing up) moves it UP in to the bicep. Surely all bicep curls are basically the same? Well it’s not quite that simple. Hammer vs Reverse Curls: Same, but different… Reverse curls are NOT ideal for building a peaky bicep.
Both hammer and reverse curls are excellent exercises for arm growth.
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