Eccentryx / Exercise Atlas / arms
Reverse curl
Overhand grip (pronated); curl bar to shoulder height keeping elbows fixed.
Muscles
- Primary
- brachialis
- Supporting
- forearm extensors, biceps
Mechanics
- Pattern
- elbow flexion
- Equipment
- barbell, dumbbell, EZ-bar
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Brachialis and forearm extensors work harder than biceps — different stimulus.
- Progression
- EZ-bar for less wrist stress at heavier loads.
- Regression
- DB hammer curl as entry point before switching to pronated grip.
Watch for
- Swinging — brachialis is weak, keep strict form
- Supinating wrist mid-rep — defeats the point
- Grip too narrow — reduces forearm extensor activation
Substitutions
- Hammer curl
- Wrist curl
- Cable reverse curl