How to Do Reverse Curls Correctly

Posted May 11, 2021 by in Health + Fitness

Over the past year, everyone has had to get used to working out at home. If you want to start lifting weights at home it’s important that you know how to do it correctly and safely. A common weightlifting technique is the reverse curl. Below we’re going to explain not only what it is, but how to do it correctly and safely:

Woman with long dark hair lifting weights in a gym.

What is a Reverse Curl, and How Does it Work?

In most cases, reverse curl exercises are done for finer appearance and visibility of the brachialis (the muscle located in the upper arm) and the biceps. Moreover, reverse curls are associated with generating a structural bridge between the forearm and the upper arm bone.

The Types of Reverse Curl Exercises

There are three types of reverse curl exercises. Keeping in mind that the weights can alter in all the different types:

1. Dumbbell reverse curl: This is where you hold dumbbells in each hand throughout the exertion. It is not crucial to go harsh on yourself; you can get off using light weights.

2. Barbell reverse curl: This type of reverse curl confines you to stand stiff while holding the barbell just outside of your hip, start by raising your hand slightly so you feel some tension up in your muscles.

3. EZ bar curl: For this reverse curl, you are obliged to have access to an EZ bar which is perfectly designed to aim to reduce pressure on your wrists.  

Common Mistakes to Look Out For

1. Rushing through the reps: Many people think that rushing through the reps will aid their progress with greater pace and rapidity. However, it is unwise to regard so. Making sure to feel the exercise while knowing the potency is as vital as the movement itself.

2. Losing the wrist control: It is pretty ordinary to lose the command during the curls. This can further result in normal to severe aches in the wrist area.

3. Deficient range of motion: This could be the consequence of “ego lifting,” lifting more weights than one could handle. This is where you will lack the exact pressure exertion required.

4. The unnecessary movement: Moving your elbows does sum up the excessive movement throughout the exercise that could restrict you from gaining the desired output you have been working out for.

The Benefits of Reverse Curl Exercises

1. These exercises can amply assist the growth of strength and development of the arm and the muscles. 

2. They are also well known for lessening elbow pain.

3. Reverse curl exercises can also be worked to aim for better muscle balance.

4. They also improve the ability to lift heavier weights.

5. These exercises can also help achieve the desired biceps structure and flex.

6. These exercises can also extensively be beneficial for improving the imbalances of the muscles and the tissues.

Safety and Precautions to Observe Throughout the Exercise

1. Start by lifting light weights as this will prep your muscles for the further urge to lift heavier weights 

2. Maintaining the proper straight wrist position is significant to refrain from muscle pulls and other possible injuries.

3. Make sure not to over-exercise; this can lead to severe drawbacks, including strains in the muscle that proves to be awfully painful.

4. Using an EZ-curl bar in case of wrist discomfort will not only ease the pain but will also enable the proper movement throughout the exercise.

We hope this guide has helped you so you can start lifting weights safely and effectively from home.

*Photos by Andres Ayrton