What To Know
- Both reverse curls and reverse wrist curls can be modified to target different muscle groups or to increase the intensity of the exercise.
- Attach a resistance band to a low anchor point and hold the ends with an underhand grip.
- Can I do reverse curls and reverse wrist curls in the same workout.
When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results.
Reverse Curls
- Targeted Muscles: Biceps brachii (primarily the long head)
- Technique: Standing with feet shoulder-width apart, hold a barbell or dumbbells with an underhand grip. Curl the barbell or dumbbells towards your shoulders, keeping your elbows tucked in and close to your body.
- Benefits:
- Improves biceps size and strength
- Emphasizes the long head of the biceps, which is responsible for the peak of the biceps
- Helps build a thicker and more defined biceps
Reverse Wrist Curls
- Targeted Muscles: Forearm extensors (primarily the brachioradialis)
- Technique: Sit or stand with your forearms resting on a bench or surface. Hold a dumbbell or barbell with an underhand grip. Curl the dumbbell or barbell towards your body, keeping your elbows stationary and your wrists slightly flexed.
- Benefits:
- Strengthens the forearm extensors
- Improves grip strength
- Helps prevent wrist pain and injuries
Which Exercise is Right for You?
The choice between reverse curls and reverse wrist curls depends on your fitness goals.
- For building biceps size and strength: Reverse curls are the better option.
- For strengthening the forearms and improving grip strength: Reverse wrist curls are the better option.
Exercise Variations
Both reverse curls and reverse wrist curls can be modified to target different muscle groups or to increase the intensity of the exercise.
Reverse Curl Variations:
- Hammer Curls: Hold the dumbbells with a neutral grip (palms facing each other) instead of an underhand grip.
- Incline Reverse Curls: Perform reverse curls while sitting on an incline bench. This variation emphasizes the short head of the biceps.
- Concentration Curls: Support your elbow on the inside of your thigh and curl the dumbbell towards your shoulder. This variation isolates the biceps and reduces cheating.
Reverse Wrist Curl Variations:
- Reverse Wrist Curls with a Resistance Band: Attach a resistance band to a low anchor point and hold the ends with an underhand grip. Curl the band towards your body.
- Reverse Wrist Curls with a Cable Machine: Use a cable machine with an underhand grip attachment. Curl the handle towards your body.
- Reverse Wrist Curls with a Kettlebell: Hold a kettlebell upside down with an underhand grip. Curl the kettlebell towards your body, keeping your elbow stationary.
Safety Tips
- Use proper form to avoid injury.
- Start with a light weight and gradually increase the weight as you get stronger.
- Do not overextend your elbows or wrists.
- Stop if you experience any pain.
Workout Plan
Incorporate reverse curls and reverse wrist curls into your workout routine as follows:
- Beginners: 2-3 sets of 10-12 repetitions of each exercise
- Intermediate: 3-4 sets of 10-12 repetitions of each exercise
- Advanced: 4-5 sets of 8-10 repetitions of each exercise
Rest for 60-90 seconds between sets.
Wrapping Up
Reverse curls and reverse wrist curls are both effective exercises for targeting the biceps and forearms. While reverse curls focus on building biceps size and strength, reverse wrist curls strengthen the forearms and improve grip strength. Choose the exercise that best suits your fitness goals and incorporate it into your workout routine for optimal results.
Popular Questions
Q: Which exercise is better for building bigger biceps?
A: Reverse curls are the better option for building biceps size and strength.
Q: How often should I do reverse curls and reverse wrist curls?
A: Aim for 2-3 times per week.
Q: Can I do reverse curls and reverse wrist curls in the same workout?
A: Yes, you can combine them to target both the biceps and forearms.
Q: What is the best way to progress with these exercises?
A: Gradually increase the weight or resistance as you get stronger.
Q: What are some common mistakes to avoid?
A: Using too much weight, overextending your elbows or wrists, and not using proper form.
