Reverse curl

Sets, reps and RIR

Single-joint work responds to reps and time under tension more than to heavy load.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Forearms, Biceps.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Revers curl
• Svenska Omvänd curl
• Dansk Omvendt curl
• Deutsch Umgekehrter Curl
• Español Curl inverso
• Italiano Curl inverso
• Português Rosca inversa
• Русский Подъём штанги обратным хватом
• Français Curl inversé

Related arms exercises

• Biceps curl
• Hammer curl
• Concentration curl
• Incline dumbbell curl
• Overhead triceps extension
• Triceps kickbacks

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.