WhatWorksWhat.
Forearms

Reverse Curl

Brutal pump on the top of the forearm and the outer upper arm.

Complexity · Lowhypertrophybeginner+EZ bar
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  • Biceps
  • Forearms
  • Forearms - Forearms
  • Forearms

PrimarySecondary

What it hits

Parts of the target muscle.

  • Forearms

    Hit

    Grip + wrist flex/extend.

The movement

Get it right, not roughly right.

Optimal form

0:07· Power Train Sports and Fitness

EZ Bar Reverse Curl

Full extension

Top contraction

Pronated grip (palms down) on an EZ-bar. Elbows tight, curl by extending the wrist and flexing at the elbow simultaneously. Bar stops at sternum.

Common mistakes

  • Letting the wrists drop at the top - kills the brachioradialis stimulus.
  • Going heavy - leverage is bad, weight will be a fraction of a normal curl.

Where you should feel it

Brutal pump on the top of the forearm and the outer upper arm.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains forearms. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Cable reverse curl

    Low pulley, straight bar.

    100% on target

    On target

    Same target, minor adjustment.

  • Dumbbell reverse curl

    Two dumbbells, pronated.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Wrist Flexor Stretch

    Arm extended in front, palm up. Use the other hand to pull the fingers down and back toward the body. Elbow stays locked. 30s per side.

    ForearmsBiceps

  • Wrist Extensor Stretch

    Arm extended, palm DOWN. Pull the back of the hand down and toward the body. 30s per side. Cheap fix for cranky elbows after pulling days.

    Forearms

  • Biceps Doorway Stretch

    Stand in a doorway. Place a palm flat on the door frame at shoulder height, fingers up, thumb pointing away. Rotate the chest away from the wall to feel a stretch down the front of the upper arm. 30s per side.

    BicepsChestFront delts

Coach note

Cheapest forearm-thickness builder. Two sets at the end of an arm day is enough.