Pronated Biceps Curls (How To, Variations, Muscles Worked)

It is crucial to exercise our biceps since they are essential for some of our most frequent daily activities.Bicep muscles enable us to move items, open bottles and carry out other actions requiring strength and flexibility.The pronated biceps curls is a form of the regular biceps curl in which the palms of your hands are facing down rather than up.By including this workout in your existing program, you may develop stronger, better-toned arms. In this guide we will demonstrate how to do the reverse curl with the best biceps-building form, discussing the exercise’s primary common mistakes Lastly, we will cover the different variations of the exercise you might include in your next biceps workout.Related: Hammer Curls Vs Reverse Curls

Pronated Curls Exercise Details

    • Also known as: Reverse dumbbell curls
    • Exercise type: Strength workout
    • Body type:  Arms
    • Level: for beginners
    • Main targets:  Biceps brachii, brachioradialis, brachialis
    • Secondary targets: Anterior deltoid, supinator, trapezius
    • Compound/Isolated: Isolated
    • Force type: Pull
  • Required equipment: Dumbbells

What Are Pronated Biceps Curls

The pronated grip curl is one like other many dumbbell biceps exercises.You may have observed throughout your exercises that an overhand or underhand grip influences how a workout feels.So you may be thinking, what are the differences between supination VS pronation hand positions? Simply, a supinated hand posture occurs when the palm faces upward.In contrast, a pronated hand posture occurs when the palm faces downward. Note that the pronated grip bicep curl can be done in many different ways. You can use a straight barbell, an EZ Bar, dumbbells, or a cable machine.

What Muscles Do Pronated Bicep Curls Work?

Pronated curls are one of the best exercises for the brachialis and brachioradialis, two muscles that many lifters need to build up.Reverse grip curls also work the biceps brachii muscle, but not as much as a normal or regular biceps curl.Other muscles that functioned or perform the role of stabilizing muscles are the wrist extensors and the abdomens. The deltoids and trapezius muscles are also engaged, but not primarily for stability.

How to perform pronated curls?

So let’s talk about how to do reverse/pronated curls with dumbbells first key point is we need a pair of dumbbells that are a little lighter.If you’re normally a guy that curls the 25 to the 30s the 35 back that off by about 10 to 15 pounds you’re gonna be surprised at how hard this is so in relation to a normal biceps curl which typically happens in a supinated position.
Then, you can follow this step by step instructions:
  1. Start in a pronated position where the wrist is rotated over
  2. Grab the dumbbells, rest on Conner’s thighs, and get a good straight upright posture and a tight core.
  3. Bring the wrist into a slight extension so this is flat this is a flexion slight extension, what that does is activate some of those form extensors and brachioradialis.
  4. Curl the dumbbells up to the top, squeeze for a second, then come right down slowly and gradually.
  5. Do 6-10 repetitions to exhaustion are recommended for strengthening. Do 15-25 repetitions until exhaustion for endurance.
You should execute 3-5 sets with no greater than 30-second pauses between each set. This session may be done twice a week.

Best Pronated Biceps Curls Variations

There are many pronated grip bicep curl variations and other bicep curl variations. The most prevalent method is using barbell. 
Yet, you can achieve comparable results with number of alternative training methods.

1. EZ Bar Reverse Curl 

Use an EZ curl bar for wrist comfort while doing the workout. 
This version also improves biceps muscle activation, enabling you to increase strength and workout endurance.

2. Reverse Barbell Curl

Try barbell if you don’t feel comfortable with dumbbells, the steps and motions are the same.
Doing pronated biceps curls with barbell engages the same muscle groups and provides the same benefits.

3. Reverse Cable Biceps Curl

This exercise may also be performed utilizing cable station with bar attachment. 
Connect the bar to the lowest pulley, and you’re all set. 
Remember to maintain pronated hold with your hands facing down.

Pronated Curls Common Mistakes

  • Excessive Weight: The regular bicep curl may allow for heavy lifting, but the reverse curl does not. The objective is not to grow the biceps, but rather the muscle that is behind them.
  • Extended Wrists: During elbow flexion, it may seem natural to extend the wrists, but doing so puts unneeded tension on the wrist joint and extensor muscles. Keep straight wrists all across the entire range of motion.
  • Momentum: This exercise forces you to keep your upper arms steady while bending at the elbows to raise the dumbbells. Moreover, your hips and low back should stay stable.

Final Thoughts: Are pronated bicep curls good?

If your goal is to get bigger forearms, this exercise might be a great option for in terms of incorporating this exercise into your routine.I consider this more of like an auxiliary biceps exercise, your primary biceps exercise working the biceps and the arms should be a supinated biceps curl like a barbell curl, incline dumbbell curls, spider curls, and drag curls.If you have any questions or suggestions for a particular post, you can leave them in the comment section below!
Hassane Sghir
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