IntermediateDynamicBrachialis & Biceps
Reverse-Grip Bicep Curls
A bicep curl with a reverse, pronated grip shifts more of the work onto the brachioradialis and builds top-roll-specific pulling strength, compared to the hook-oriented strength a standard supinated bicep curl builds.
Muscles Worked
Brachioradialis, biceps, forearm
Equipment
Barbell
How to Do It
- 1Hold a barbell with palms facing down (pronated)
- 2Curl the weight up keeping wrists straight
- 3Lower with control
Sets & Reps
3 sets · 10-12 reps
Coaching Tips
- •Use lighter weight than a standard bicep curl to start
- •No swinging - strict form only
Common Mistakes
- ✕Using the same weight as a standard bicep curl — the reverse grip is genuinely harder to lift with, so this usually needs less load
- ✕Letting the wrist bend under load instead of keeping it firm through the reverse-grip curl
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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