When it comes to strength training, bicep curls are a classic exercise that most people are familiar with. However, have you ever tried doing reverse bicep curls? This variation of the bicep curl targets different muscles and can be a great addition to your workout routine. In this article, we will discuss what muscles are worked during a reverse bicep curl and how to properly perform the exercise.
What are Reverse Bicep Curls?
Reverse bicep curls, also known as reverse grip bicep curls or supinated grip curls, are a type of strength training exercise that targets the biceps brachii muscle. The biceps brachii muscle is located on the front of the upper arm and is responsible for flexing the elbow joint and rotating the forearm.
During a reverse bicep curl, the palms of the hands face down instead of up as in a traditional bicep curl. This changes the emphasis of the exercise to the brachioradialis muscle, which is located on the forearm and is responsible for flexing the elbow joint.
How to Perform Reverse Bicep Curls
To perform a reverse bicep curl, follow these steps:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing down.
- Keep your upper arms stationary and slowly curl the weights towards your shoulders, keeping your elbows close to your sides.
- Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position.
- Repeat for the desired number of repetitions.
It's important to use proper form when performing reverse bicep curls to avoid injury and ensure that you are targeting the correct muscles. Keep your back straight, your core engaged, and your elbows close to your sides throughout the exercise.
Muscles Worked During Reverse Bicep Curls
Reverse bicep curls primarily work the brachioradialis muscle, which is located on the forearm. This muscle is responsible for flexing the elbow joint, which is the main movement during a reverse bicep curl. Additionally, the biceps brachii muscle is also worked during this exercise, although to a lesser extent than in a traditional bicep curl.
By incorporating reverse bicep curls into your workout routine, you can strengthen your brachioradialis muscle and improve your overall arm strength and definition.
Variations of Reverse Bicep Curls
There are several variations of reverse bicep curls that you can try to target different muscles and add variety to your workout. Some of these variations include:
- Hammer curls: This variation is similar to a reverse bicep curl, but the palms of the hands face each other instead of down.
- Preacher curls: This variation is performed using a preacher bench and targets the brachialis muscle, which is located underneath the biceps brachii muscle.
- Reverse cable curls: This variation is performed using a cable machine and allows you to vary the resistance throughout the movement.
Incorporating Reverse Bicep Curls into Your Workout
If you're interested in incorporating reverse bicep curls into your workout routine, there are a few things to keep in mind. First, start with a weight that is appropriate for your fitness level and gradually increase the weight as you become stronger. Second, aim for 2-3 sets of 8-12 repetitions, resting for 30-60 seconds between sets. Finally, be sure to warm up before starting your workout and stretch afterwards to prevent injury and improve flexibility.
Overall, reverse bicep curls are a great exercise for targeting the brachioradialis muscle and adding variety to your arm workout. By incorporating this exercise into your routine, you can improve your arm strength and definition and achieve your fitness goals.