Reverse Curl: Forearm & Bicep Target, Not Triceps

How do you do a reverse curl on your tricep?

A reverse curl is an exercise primarily designed to strengthen the brachialis and brachioradialis muscles of the forearm and, to a lesser extent, the biceps, making it anatomically impossible to perform "on your tricep," which is responsible for elbow extension.

Understanding the Reverse Curl: A Forearm and Bicep Exercise

The "reverse curl" is a highly effective exercise for building forearm strength, grip, and targeting specific muscles in the upper arm that contribute to overall arm thickness and strength. Its name derives from the "reverse" (pronated) grip used, as opposed to the supinated grip typical of a standard bicep curl.

What is a Reverse Curl?

A reverse curl involves curling a barbell or dumbbells upwards with your palms facing downwards (pronated grip). This hand position shifts the primary emphasis from the biceps brachii to the brachialis and brachioradialis muscles.

Muscles Engaged:

• Brachialis: Lies beneath the biceps brachii and is a pure elbow flexor, unaffected by forearm rotation.
• Brachioradialis: A prominent forearm muscle that crosses the elbow joint and is a strong elbow flexor, especially with a pronated grip.
• Biceps Brachii: Contributes to elbow flexion but is less dominant with a pronated grip.
• Forearm Extensors and Flexors: Stabilize the wrist and assist in the movement.

Proper Execution of a Reverse Curl:

To perform a reverse curl effectively and safely, follow these steps:

• Starting Position:
  • Stand tall with your feet shoulder-width apart, holding a barbell with an overhand (pronated) grip, hands shoulder-width apart.
  • Your arms should be fully extended, and the barbell resting against your thighs.
  • Keep a slight bend in your knees and your core engaged to maintain a stable posture.
• The Movement:
  • Keeping your elbows tucked close to your sides, slowly curl the barbell upwards towards your shoulders.
  • Focus on squeezing your forearms and upper arms at the top of the movement.
  • Avoid swinging the weight or using momentum from your back. The movement should be controlled and isolated to the arms.
• The Descent:
  • Slowly lower the barbell back to the starting position, maintaining control throughout the entire range of motion.
  • Resist the weight on the way down, rather than letting it drop.
  • Ensure your arms are fully extended at the bottom to get a full stretch.
• Key Considerations:
  • Control: Emphasize slow, controlled movements to maximize muscle engagement and minimize injury risk.
  • Elbow Position: Keep your elbows relatively fixed and close to your body; avoid letting them flare out or move forward excessively.
  • Grip: A thumbless grip (false grip) can sometimes reduce wrist strain for some individuals, but a full grip is generally recommended for stability and safety.

Why a Reverse Curl Doesn't Target Your Triceps

The fundamental reason a reverse curl cannot target your triceps lies in the distinct anatomical functions of these muscle groups.

Anatomical Roles:

• Elbow Flexion: Muscles that flex the elbow (bend it) are primarily located on the front of the upper arm and forearm. These include the biceps brachii, brachialis, and brachioradialis. Curls of any type (standard, hammer, reverse) are elbow flexion exercises.
• Elbow Extension: Muscles that extend the elbow (straighten it) are primarily located on the back of the upper arm. The sole muscle responsible for elbow extension is the triceps brachii.

Triceps Function:

The triceps brachii has three heads (long, lateral, and medial) and its primary role is to extend the elbow joint. Therefore, exercises that involve pushing or straightening the arm are what effectively train the triceps, not curling movements.

Effective Exercises to Target Your Triceps

To effectively train your triceps, you need to incorporate exercises that involve elbow extension. Here are some of the most effective movements:

Overhead Triceps Extension

• Description: Involves extending the arms overhead, either with a dumbbell, barbell, or cable, focusing on the long head of the triceps.
• Benefits: Excellent for isolating the triceps and achieving a full stretch, particularly beneficial for the long head.

Triceps Pushdowns

• Description: Performed with a cable machine, pushing a rope or straight bar downwards, mimicking a pressing motion.
• Benefits: Versatile, allows for continuous tension, and can be varied with different attachments to target different heads.

Close-Grip Bench Press

• Description: A compound exercise performed on a bench press, but with a narrower grip, placing more emphasis on the triceps and less on the chest.
• Benefits: Allows for heavy loading, building significant triceps strength and mass, while also engaging the chest and shoulders.

Dips (Bench or Parallel Bar)

• Description: A bodyweight exercise where you lower and raise your body using your arms. Bench dips primarily target the triceps, while parallel bar dips also engage the chest and shoulders.
• Benefits: Excellent for building functional strength and muscle mass in the triceps, shoulders, and chest.

Key Takeaways for Arm Training

• Distinguish Between Functions: Understand that curls (reverse or otherwise) are for elbow flexion (biceps/forearms), while pushdowns and extensions are for elbow extension (triceps).
• Prioritize Form: Regardless of the exercise, correct form is paramount to effectively target the intended muscles, prevent injury, and maximize results.
• Listen to Your Body: Pay attention to how your muscles feel during and after exercise. If you feel pain, stop the exercise and reassess your form or the weight.

Consult a Professional

If you are unsure about proper exercise technique, muscle anatomy, or how to structure your training program, consider consulting a certified personal trainer or a qualified exercise physiologist. They can provide personalized guidance to help you achieve your fitness goals safely and effectively.