Dumbbell reverse curl alternative Dumbbell reverse curls also enable a fuller range of motion. To perform the Dumbbell Standing Wrist Reverse Curl with proper form and technique, you should use a light to moderate weight dumbbell. Curl the weight up until your elbows are flexed to 90 degrees and your forearms are roughly parallel to the floor. Nov 27, 2023 · The 16 best cable bicep curl alternatives include various barbell and dumbbell exercises, offering a range of benefits. Oct 24, 2025 · Ever feel like your forearms gave up before your biceps did? The reverse barbell curl fixes that. Detailed instructions on how to perform the EZ Bar Reverse Curl. This complete guide includes several reverse curl variations. This rotation also help to emphasize the long head of the bicep. 3. Pull your shoulders down and back, and brace your core. I recommend experimenting with them to discover which ones work best for you. A bicep curl alternative includes any exercise that focuses on the biceps brachii. Detailed instructions on how to perform the One Arm Dumbbell Reverse Wrist Curl. This position of the upper arm makes the supine bicep curl focus more on the long head, the outer part, of Oct 12, 2022 · If you’re unable to do reverse curls, for whatever reason, here are a few reverse curl alternatives. Oct 22, 2022 · Incline dumbbell curls are a great way to isolate your biceps, but if you're looking for some alternatives that you can try at home or at the gym, then we've got you covered. The motion is the same, but the change in grip allows for specific arm muscles to be targeted. Start 시작 자세 1. Reverse Wrist Curls: Jun 8, 2023 · Dumbbell Hammer Curls are a great Spider Curl alternative. Looking to strengthen your wrists and forearms? The dumbbell reverse wrist curl is a fantastic exercise for targeting those areas. Here is our list of the best hammer curl alternatives to keep your workouts fresh and build bigger, stronger upper arms. Reverse Curl Reverse Curls use the same overhand (pronated) grip as Reverse Wrist Curls, but they also get the biceps into play as well. All these exercises will help you in building an enormous grip strength which will help you in bigger compound lifts like deadlifts, pullups, etc. Jul 15, 2024 · 2. Jul 4, 2024 · Hold a barbell, dumbbells, kettlebells, or any other weight using a supinated or palms-up grip. Standing exercises have numerous benefits, including engaging more muscles and promoting better balance and coordination. These exercises use the same muscle groups and movement patterns as the preacher curl. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Supine bicep curls work your biceps similar to incline bicep curls but with a smaller range of motion. Here's how to do the reverse biceps curl with picture-perfect form. Feb 15, 2025 · Incline dumbbell curls can offer many benefits but you may want other options. Hold the barbell with both hands, palms up (supinated grip). Avoid common mistakes such as lifting too heavy or using momentum. 2. Nov 8, 2022 · Preacher Curl Variations Use an Adjustable Bench If you don’t have a preacher curl bench, there is a way to still do Preacher Curls with an adjustable bench. Oct 12, 2022 · Reverse Wrist Curl Alternatives If you’re unable to do Reverse Wrist Curls (don’t have a barbell, uncomfortable on your wrists, etc) here are a few alternatives that you may be able to use as a substitute. Nov 4, 2020 · Barbell/Dumbbell (Reverse) Wrist Curl - place your forearms on your thighs or a flat bench to act as support while allowing your wrist and the weight to move freely. Nov 26, 2022 · Barbell Reverse Curl If you don’t have dumbbells, my first suggestion for a Zottman Curl alternative would be Barbell Reverse Curls. Mar 14, 2023 · 6 Bicep Curl Alternatives to Reenergize Arm Day If you’re feeling the need to mix up your arm workout, try these alternatives to stimulate different muscle groups and keep your training interesting. But what if it doesn’t quite fit your training needs? Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. Curl exercises are considered by trainers to be appropriate for any beginner. The reverse curl is highly beneficial because it engages your forearms better, which grows them and strengthens your grip. To begin, stand The dumbbel reverse curl is a great option for your brachioradialis — the meaty top part of your forearm. Here are the 5 alternatives of reverse curls that you can do without a bench at home or at the gym. Nov 26, 2024 · This one exercise is all you need to beef up your arms. A downside is that your upper arms can still move freely. In this guide, I’m going to go over 11 Barbell Curl alternatives and hopefully at least one of them will work for your particular situation. Grab one of our best-selling fixed barbells, flip your grip, and keep reading — your arms are about to finally look complete. Aug 31, 2025 · Skip the curls and grow stronger arms with the best bicep curl alternatives. You can use dumbbells, straight bars, an EZ bar, cable attachments, and more. Apr 11, 2024 · A single-arm dumbbell curl is the best alternative for single-handed cable curls. Keep reading for a closer look at each exercise and how to do them right. Exercises like reverse wrist curls, reverse curls, farmer's walks, wrist roller exercises, and dead hangs all offer effective alternatives for balanced forearm development and grip strength. Apr 5, 2023 · Bored of EZ bar curls? Here are 13 of the very best EZ bar curl alternatives you can use to build bigger, stronger, more muscular biceps. They may not Nov 23, 2022 · No EZ Curl Bar? The simplest (and probably most effective) EZ Bar Curl alternative is Barbell Curls. Equipment Needed Barbell How To Stand tall, back straight, head up, feet shoulder-width apart. Apr 3, 2024 · The incline dumbbell curl is an excellent curl version that helps to overcome the major problem with the standing curl – momentum. Because you are in a seated positon with your back supported, you eliminate the hip swing and back arch that is commonly seen on the standing curl. Curl the bar up towards the shoulders until the forearms touch the biceps Oct 6, 2022 · The Reverse Dumbbell Lunge is a great single leg movement that, in my opinion, is often underutilized especially compared to the much more popular DB Lunges. Fortunately, there are many barbell curl substitutes to choose from. Hammer Curl (WHICH BUILDS BIGGER BICEPS?) Bodybuilder Never Recovered After Cleaner’s 350KG Lift 😱 | Anatoly GYM PRANK Nov 8, 2022 · Reverse Curls are a unique Cable Curl alternative that gets the forearms more heavily involved than any other exercise on this list. Detailed instructions on how to perform the Dumbbell Curl. Also, if you do have a cable machine, you should be able to add Reverse Curls to your repertoire of cable curl exercises. Building stronger forearms doesn’t have to rely on wrist curls alone. It allows you to focus on one arm at a time, building a strong mind-muscle connection and maximizing growth in your biceps. Feb 7, 2024 · Reverse curls with dumbbells can help you develop bigger forearms and improve grip strength. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. Apr 11, 2024 · The Dumbbell curl alternative to regular barbell curls are at the top of my list because it mimics the movement exactly. Sep 7, 2024 · There are various reverse curl alternatives that you can do without a bench. They can also be a good choice if you can only work one arm due to a limitation and/or injury. Whatever the reason, if you need a Barbell Curl alternative, you’re in the right place. Lift the dumbbells with palms in a pronated position keeping the elbows close Jul 21, 2023 · Despite the effectiveness of barbell curls at building muscle mass, replacing it with a similar alternative exercise may be the best plan of action for certain situations. Apr 21, 2023 · Hammer curls are a great option, but there are many benefits to varying your exercise selection to target your muscles from multiple angles and with different types of equipment. Dumbbell Bicep Curl VS. Discover the proper form, the mistakes to avoid, and the many benefits. Discover top exercises that build bigger, defined biceps more effectively. You don’t need a bench and you don’t even need dumbbells. There are many alternatives to this essential strength-training exercise. I bought some fat grips and am planning on adding reverse curls to my workouts 3x a week (although I'll probably do them 5x week) In terms of solely muscle growth / getting larger forearms what kind of set/rep Jul 1, 2025 · So reverse curls with equipment different from a cable machine can be a good cable curl alternative if you want to focus on your upper arm muscles in a slightly different ratio. Dec 31, 2021 · Find the best preacher curl alternatives to do at home without a bench by reading our guide to the most effective substitutes and replacements. Short answer: it builds stronger forearms, thicker arms, and a rock-solid grip. Proper form, equipment, and muscle engagement are crucial considerations for each exercise. Mar 13, 2022 · In this article, I have shared some of the best alternatives to wrist curl which are more functional and are even better than wrist curls. Plus, they’re amazing for developing strength and packing on size. Is it best to do reverse curls thumbless to activate and grow forearms? I've been working out for 6-7 months now and noticed my forearms are still really skinny and have barely grown. Jul 1, 2025 · The EZ bar curl is a way to make this classic bicep exercise more comfortable. Because of the neutral grip (palms facing in toward the body), Dumbbell Hammer Curls are one of the best curl movements for targeting the Brachioradialis. Mar 19, 2021 · A handful of other exercises also target the hamstrings and make suitable alternatives to the leg curl. Learn how to execute properly the Alternating Dumbbell Curl exercise with this simple exercise guide. Feb 25, 2024 · The 10 Best Lying Leg Curl Alternatives Romanian Deadlifts Seated Leg Curls Cable Machine Pull-Throughs Reverse Hyperextensions Reverse Lunges Kettlebell Swings Nordic/Russian Hamstring Curls Stability Ball Hamstring Curls Prone Dumbbell Hamstring Curls Hip Thrusts 1. There are various variations and alternatives to reverse curls with dumbbells that you can incorporate into your workouts. Start with the bar at arm’s length against the upper thighs. Nov 23, 2022 · The most effective Incline Dumbbell Curl alternative is arguably the most simple – Barbell Curls. Proper form is essential to maximize the benefits of reverse curls. Aug 13, 2025 · We cover the 9 best preacher curl alternatives. In this video exercise guide, you'll learn the proper form and technique to maximize your results. Eight curated options are below, some using just body weight and some requiring equipment Oct 3, 2023 · A spider curl alternative should feature significant use of elbow flexion while also maximizing biceps range of motion through placement of the arms. Jul 21, 2023 · Fortunately, there are quite a few possible alternative exercises to the concentration curl, many of which share a similar length of time under tension, such as cable or preacher curls, while others may be performed with a similar focus on the short head of the biceps, such as outer dumbbell curls. Jan 5, 2022 · Check out the top 7 most effective wrist curl alternatives and replacements for developing serious size and strength in your forearms. Oct 12, 2022 · Maybe you don’t have the proper equipment, maybe barbell curls bother your wrist or elbow, or maybe you just want to switch up your workout. 어깨너비로 서주세요. Jan 20, 2023 · Your standard biceps curls—dumbbell curls, barbell curls, almost any type of curl—works best with your wrists staying throughout each set from a neutral position. com To do the reverse curl, you have to engage your biceps with your palms facing down. Aug 18, 2023 · The incline dumbbell curl is considered an optimization of the standard bicep curl exercise, with a greater range of motion and thereby greater results. The dozen EZ curl exercise alternatives provided here have given you plenty of ammunition to allow you to get your guns locked and loaded. 손바닥이 몸을 향하도록 덤벨을 잡고 허벅지 옆에 위치시켜 주세요. You’ll notice right away that the curl up is much harder because you’re maintaining the pronated grip going up and down, but they will do a great job of challenging your forearm muscles. Try regular Hammer curls and also pinwheel curls. May 20, 2025 · EZ Bar reverse curl uses an overhead grip, which can be your secret weapon in your quest to build bigger and stronger upper and lower arms. Find out exercise alternatives that offer a similar effect. May 20, 2024 · Reverse Curl Variations Dumbbell Reverse Curl Using a pair of dumbbells instead of a barbell makes sure each arm bears the full brunt of the exercise so you can help correct muscular imbalances and strength deficits. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass. Hammer curls is my vote. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Romanian Deadlifts When to Perform Romanian Deadlifts Romanian deadlifts strengthen your hamstrings and glutes. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. Zottman Curls If you don’t have a barbell, but you do have dumbbells – Zottman Curls are a great alternative to Barbell Reverse Curls. This means you engage almost all the same muscle groups, and by using dumbbells, you can actually activate some smaller muscles used to stabilize your arms. If the bench isn’t wide enough to be able to fit both your arms on it, you can also switch to dumbbells and lift with one arm Feb 12, 2025 · Dumbbell bicep curls are a staple exercise for increasing arm bulk and strength. Targets the forearms and biceps with a focus on grip strength and arm stability. It is also no different than an oridnary bicep curl when it comes to form. . Reverse DB Lunges come with additional benefits that DB Jul 20, 2024 · The supine bicep curl can be a good alternative to the preacher curl in that it is hard to use your body to lift the dumbbells. See full list on powerliftingtechnique. Sep 16, 2022 · Here's a dozen EZ Bar curl alternatives you can do anywhere to maximally stimulate the biceps; including resistance band and bodyweight training alternatives. This exercise is a great way to strengthen and tone your forearm muscles, improving grip strength and wrist stability. 가슴을 펴고 허리를 세워주세요. Similar to other curls, this isolation exercise targets the biceps. Dumbbell Reverse Curl The dumbbell reverse curl is a variation of the dumbbell bicep curl. Simply incline your adjustable bench up, stand behind it, grab your bar and place your triceps on the bench. The Dumbbell Reverse Curl starts with a dumbbell in each hand, with feet shoulder-width apart and hands by the sides. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance. What are some alternatives to incline dumbbell curls? Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Detailed instructions on how to perform the Dumbbell Reverse Curl. Final Thoughts Ez bar curl alternative provide a great alternative to regular barbell curls.