ClapMove · clapmove.com
Exercise handout — move better, feel better.
Reverse Curl
Curl with palms facing down to target wrist extensors and brachioradialis. Good for forearm development.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
barbell, dumbbells
Home Options
- dumbbells
Gym
- barbell (No safe home substitute has been reviewed yet.)
No equipment? Try: EZ curl bar, Resistance band
Dosage
3
Sets
12
Reps / Time
60 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand holding barbell or dumbbells with overhand grip
- Palms face down toward floor
- Arms fully extended
No image for this step. Follow the written instruction.
Step 1 of 5
Keep elbows at sides
No image for this step. Follow the written instruction.
Step 2 of 5
Curl weights up toward shoulders
No image for this step. Follow the written instruction.
Step 3 of 5
Keep wrists straight throughout
No image for this step. Follow the written instruction.
Step 4 of 5
Lower slowly and controlled
No image for this step. Follow the written instruction.
Step 5 of 5
Full range of motion
Breathing
- Exhale on curl
- Inhale on lower
Form Cues
- Wrists stay straight
- Feel forearm working
- Controlled movement
- Don't swing
Common Mistakes to Avoid
- Wrists bending
- Using momentum
- Going too heavy
- Partial range
Safety Information
May aggravate tennis elbow. Avoid if lateral elbow is painful. Start very light.
Progressions
Gradually increase weight
Regressions
Use very light weights
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.