Smart Workout Diary

Machine Bicep Curl Reverse Grip

The reverse grip machine bicep curl is an isolation exercise performed on a curl machine with the palms facing down. It trains the biceps while placing added emphasis on the brachialis and forearm muscles. It can help develop arm strength and muscular control with a stable, guided resistance path.

Demonstration

Machine Bicep Curl Reverse Grip — demonstration 1
Machine Bicep Curl Reverse Grip — demonstration 2

Instructions

  1. Set the machine so the seat height and elbow pad place your elbows in line with the machine's pivot point.
  2. Sit tall with your upper arms supported on the pad, chest steady, and grasp the handles with an overhand grip, palms facing down.
  3. Exhale and curl the handles upward by bending your elbows, keeping your wrists neutral and upper arms pressed into the pad.
  4. Lower slowly until your elbows are nearly straight without forcefully locking them, then repeat without lifting your shoulders or leaning back.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a manageable load. Reverse-grip curling can challenge the wrists and forearms more than a palms-up curl.
  2. Keep wrists straight. Avoid bending the wrists back or down as you curl.
  3. Control both directions. Lift smoothly and use a slower, controlled return rather than letting the weight stack drop.
Exercise library