This exercise is done just as a basic barbell or dumbbell curl, except that you hold the weight with a reverse, or palms down grip. The reverse grip shifts the emphasis from the biceps muscle to the brachioradialis, or forearm muscle.

Reverse Curls


Sit on a bench with a dumbbells, or a barbell in your hands using a palms up grip. Allow your fingers to stretch out almost totally straight, so that the weight rolls down all the way to your fingertips. Slowly curl up your fingers and flex only your wrists as far as possible to raise the weight. Lower under control and repeat for reps.

Wrist Curls


Sitting on a bench with dumbbells, or a barbell in your hands, palms facing down, rest the underside of your forearms on your knees. Moving only your wrists, raise the weight as high as you can. Reverse and repeat.

Reverse Wrist Curls


This exercise is done with a pair of store-bought hand grippers, or you can use a small rubber ball. The name of this exercise is fairly self explanatory. Holding the grippers, squeeze as hard as you can and release. Repeat for reps.

Workouts That Work