Correct Form, Variations, Benefits, and Common Mistakes

19 April 2022
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Unlike classic bicep curls, reverse bicep curls are variations that use a completely different type of grip. In your quest for bigger arms and a bigger body, reverse braids can be your hidden weapon.

The biceps is the most well-known muscle in the human body. This means that you should give your lower arms as much attention as your upper arms. Not only will your forearms get stronger, but your grip will also get stronger.

The biceps brachii and brachialis are the main muscles that are taken up during the reverse twist. The biceps version of the exercise is said to be the most effective for targeting the underdeveloped brachialis muscle hiding behind the biceps.


What is the opposite of biceps?

The reverse biceps exercise is the most well-known version of the biceps exercises. In this form, your palms face down when holding a barbell, EZ-curl bar, or dumbbells, not up and toward you as in a traditional biceps exercise.

Including this exercise in your regular workout can help you develop stronger, toned arms.


Correct form of reverse biceps exercise

To make sure your reverse curling kits are as effective and safe as possible, follow this step-by-step guide.

  • Start with a weight you can handle for 2-3 sets of 8-12 repetitions of reverse curls.
  • Select a weight that allows you to maintain good form in all sets and repetitions.
  • Stand with your feet about shoulder width apart and your knees slightly bent.
  • Take a rod or EZ crimping rod and do some crimping. A shoulder width grip with hands resting on top of the bar (zigzag grip) rather than under it as in a typical wrap.
  • Hold the EZ crimping bar on the downward sloped part of the bar when using it.
  • Maintain a strong core by keeping your shoulders back and core tight.
  • Begin by placing the tape against the top of your tights, keeping your elbows close to your body.
  • Roll the bar up, hold it for a second or two, then slowly lower the weight.
  • repeat


Differences in reverse bicep curls

While regular reverse curls are beneficial, you don’t have to stick to just this exercise. Here are some other options you can try and spice up your workouts.

1) Reverse grip crimp iron

A pair of dumbbells is required for the inverse dumbbell curl variation. This exercise works wonders for isolating the biceps.

Hold a dumbbell in each hand during the movement to achieve a reverse twist. Perform this exercise with light weights if you are new to inverting curls.


2) Reverse pigtail cable

To get reverse curls, you don’t have to stick with free weight. Alternatively, attach a straight bar or EZ bar to a lower pulley and perform reverse crimping of the cable.

The use of wires ensures that muscle tension does not decrease at the top of each rep.


3) Reverse slope bending

To provide a difficult angle during this exercise, try the reverse bend exercise. In this position, lie face down on an inclined bench and make reverse waves.

A barbell, EZ curl bar, or dumbbells can be used for this exercise.


4) Reverse preacher biceps straightening

Using the preacher’s chair provides support while challenging the biceps and glutes to reach their maximum contraction.

Extend your arms out and place the backs of your arms on the bench. Pull the barbell toward your shoulders with an open fist before lowering it back down.


How can biceps inversions be beneficial?

Reverse curls work the brachialis and brachialis muscles in your arms, which are the main muscles for elbow flexion.

Another advantage of doing reverse curls on a daily basis is that your biceps will grow larger.

Reverse curls strengthen your grip and increase your performance during other upper body exercises such as deadlifts, bench presses, and pull-ups by stimulating the brachialis muscle in the forearm.

Having a strong grip is beneficial not only in terms of fitness but also in everyday life. It is useful when carrying groceries and other things.


Common mistakes should be avoided

When doing biceps reverse exercises, always choose a weight that allows you to maintain complete body control throughout the exercise.

Pay close attention to your body when performing any exercise, and stop immediately if you feel any pain or discomfort.

Below, we have listed some common mistakes to avoid while doing reverse biceps curls:

  • Spin or lose weight without moving your wrists. To maintain proper stability and contraction of all the muscles involved, the wrists and arm should be straight and aligned.
  • Avoid doing the movement too fast. This exercise requires slow execution and deliberate repetition.
  • Avoid swinging and moving your torso. Your body should be in a stable position. The biceps should lift the weight without helping your back or torso.

Q: Have you tried the reverse biceps curl?

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Edited by Rachel Semalyeh

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