Reverse Curl
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
ForearmsPrimary · 80%
BicepsSecondary · 60%
Equipment
EZ Curl Bar
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~40h for the primary movers
Forearms~40h
Biceps~54h
Programming notes
Reverse Curl is driven by the forearms, with biceps assisting. Give the primary movers roughly 54 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.