Reverse Curls hit those muscles hard, making them grow, and yes, that means bigger arms. Plus, Reverse Curls are not just about aesthetics. They improve your grip strength and forearm size, which translates to better performance in everything from Pull-Ups to Rows.
Doing 3 sets of preacher curl, spider curl, and barbell curl will all stimulate slightly different aspects of the biceps head and thus give you the potential for more growth then just doing barbell curls for all those sets.
Yes, reverse curls are effective for developing forearm strength and size. This exercise primarily targets the brachioradialis, which is one of the key muscles in the forearm, as well as the biceps brachii and the muscles of the upper arm.
The best exercise for growing the bicep muscle is any variation of the curl. Curls are best done using a barbell and weights or a set of dumbbells. If you're training in the gym, sitting at a bench or using the preacher curl machine can help to further concentrate tension on the bicep muscle, leading to bigger gains.
While the reverse curl and hammer curl are both better options for the brachialis than a supinated curl, I still recommend hammer curls as a better exercise overall because your grip will not be nearly as much of a limiting factor compared to a reverse curl.
Reverse Curls target the brachioradialis muscle, giving you that thick forearm look and making your elbows bulletproof in the process. With an overhand grip (pronated grip), you're pulling in all the forearm muscles while keeping constant tension.
So, which is better? It really depends on your goals. If you're looking to build bigger biceps, then you should focus on bicep curls a bit more than hammer curls. However, if you're just looking to tone your arms and don't really care about building bigger biceps, then either exercise will work just fine.
There are two main training errors people make that keep their biceps from growing. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. Adding additional biceps focused workouts and trying multiple biceps exercises doesn't work.
When you pause or hold a weight so the length of your biceps don't change, you target your type IIb muscle fibers, which are the ones with the most growth potential, he explains. Actively squeezing the muscle during an isometric contraction will also increase your gains.
They're one of the most strict and effective ways to target the biceps brachii while eliminating cheating and momentum. Unlike Traditional Curls, where your elbows can drift and shoulders take over, Spider Curls lock you into position, forcing your biceps to handle 100% of the load.
With the single arm curl, alternating the sides can allow more focus on the arm doing the movement which can help with mind muscle connection. It also allows the muscle to rest between each rep, which may mean you get more reps.
Earlier people assumed that they would get the results based on the extent of training. But over the years, scientists have proved that genetics is a determinant to why some people quickly build muscle and develop large biceps while others do not.
Studies have proven that bicep curls, performed with the EZ bar, are one of the best exercises for big biceps [3]. Unlike a straight bar, the EZ bar only requires a semi-supinated grip due to the angle of the bar.
Now, 15 inches might sound like a magic number, but remember, it looks different for everyone. Factors like height, weight, and overall body composition play a big role in how those 15 inches appear. For some, 15 inch arms might be the pinnacle of their fitness journey, while for others, it might be a stepping stone.
Barbell Curls, including another variation of barbell curls such as the Dumbbell Curl and the Preacher Curl, are one of the most effective exercises for building arm strength and size over time.
Reverse curls are commonly adopted within resistance training programs to help activate the biceps brachii and brachialis and build arm muscle. The pronated hand position works your forearms harder, targeting and strengthening the brachioradialis muscle.
Volume and Frequency
Research suggests that hitting a muscle group 2-3 times per week yields the best results for muscle growth. Therefore, you should aim for 12-20 sets per week for optimal biceps development.
Stand with both hands extended beside you with a dumbbell in both hands with an underhand grip, flex both arms and bring the dumbbells to shoulder height and contract the bicep muscle. Slowly lower both hands back to the starting position and repeat the movement for 10 reps, for three sets.