Reverse Curl is a isolation elbow flexion exercise for the biceps & forearms. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Set up
1Set safeties just below the lowest controlled position.
2Center the plates and use collars where appropriate.
3Choose a grip that keeps the wrists neutral and set the upper arms in a stable position.
4Begin with the elbows nearly extended and the biceps lengthened.
How to perform it
1Curl by bending the elbows without swinging the torso.
2Squeeze at the top while keeping the wrists stacked.
3Lower until the elbows are almost straight.
4Keep continuous tension between reps.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
•Upper arms stay quiet
•Lead with the little-finger side for supinated curls
•Lower slowly
Common mistakes
•Swinging the hips
•Letting elbows drift excessively
•Bending the wrists to finish the rep
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
