Exercise · Arms
Machine reverse-grip biceps curl
The machine reverse-grip biceps curl targets your forearms first, and your biceps as well. The elbow pads keep your arms stable through the set. It’s a solid option if you want to feel your forearms without worrying about balancing a bar.
- Forearms
- Biceps
Doable at all 76 gyms GoSet follows
The essentials
- Adjust the seat so your elbows rest on the pads.
- Grab the metal handles with palms facing down (pronated).
- Lift the handles keeping your wrists straight.
Muscles worked
- Primary
- Forearms
- Secondary
- Biceps
How to do it
- Adjust the seat so your elbows rest in the middle of the pads without sliding or hanging off.
- Set your chest firmly against the support, feet flat on the floor so you’re stable.
- Grab the metal handles with your palms facing down (pronated), hands at a comfortable width, wrists in line with your forearms.
- Start with your arms almost straight without fully locking your elbows, shoulders relaxed.
- Lift the handles in 1–2 controlled seconds, keeping your wrists straight and your arms pinned to the pads.
- Lower the handles slowly in 2–3 seconds back near the starting position, then repeat.
Common mistakes
Elbows lifting off the pads
Instead : Move closer to the machine and adjust the seat so your elbows stay anchored in the pads. Keep your chest glued to the support and focus on moving only your forearms.
Bent or collapsed wrists
Instead : Use a slightly narrower grip and picture your wrists in a cast, straight in line with your forearms. If your wrists feel overloaded, drop the weight.
Using body momentum
Instead : Plant your feet, keep your chest on the support, and slow down the lift. Choose a weight that you can control without swinging your upper body.
Dropping the weight too fast
Instead : Count 2–3 seconds on the way down. If you can’t control the bottom part of the rep, reduce the load so you can brake the descent.
Coach tips
- Breathe steadily: inhale as you lower the handles, exhale as you lift them.
- Keep a firm but not death-grip hold on the handles so your hands don’t gas out before your forearms.
- To really feel your forearms, stop just before your elbows fully lock at the bottom.
- This exercise is often used later in an arm or upper-body session, with a moderate weight so you can keep your wrists under control.
Variations
- You can bring your hands a bit closer together to find where you feel your forearms the most, as long as your wrists stay neutral.
- If the machine allows, try slightly different pad heights to find the angle where you feel your forearms and biceps working best.
Sets and reps
In many programs this movement is done for about 2–4 sets of 10–15 reps with a controllable load. It’s often used as an accessory forearm exercise after heavier curls.
Equipment
Alternatives for the same muscles
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Common questions
I feel it mostly in my wrists, is that normal?
You should mainly feel it in your forearms and some in your biceps. If it pulls in your wrists, keep them straight, lower the weight, and adjust your grip width. If there is pain, stop and talk with a professional.
Can I fully straighten my arms at the bottom?
You can get close to straight, but keep a slight bend in your elbows so you stay in control and don’t jam the joint at the bottom.
Is this good if I mainly want to work my biceps?
This does work your biceps, but it really emphasizes your forearms. If your main goal is biceps, other curl variations might suit better, and this one can stay as a forearm-focused accessory.
My gym doesn’t have this machine, what can I do instead?
You can do the barbell reverse curl, which also trains your forearms and biceps with a pronated grip.