All Exercises
Reverse Curl
Strengthens the biceps and forearms through an overhand-grip curl that emphasizes grip and forearm engagement.
Last updated
Main Muscles
- Biceps
Supporting Muscles
- Forearms
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How to perform
- Stand tall holding an AguaForce weight with both hands, palms facing down toward your body
- Keeping your elbows close to your sides, curl the weight up toward your chest
- Squeeze at the top, then lower back down with control
- Repeat for all reps, keeping your wrists locked in a neutral, overhand grip
Tips
- Keep your grip firm to work your forearms along with your biceps
- Avoid letting your wrists bend as you curl
Reverse Curl FAQ
What muscles does the reverse curl work?
The reverse curl mainly works your biceps, with your forearms supporting the movement.
How much water should I put in the weight for the reverse curl?
Fill one AguaForce weight to about 3–6 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the reverse curl should I do?
Aim for 3 sets of 10–12 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.