Reverse biceps curls are an exercise to strengthen the upper muscles on the front of your arm. You may be surprised when you feel pain in your forearms after you perform a reverse curl. The group of muscles on the top of your arm are referred to as your biceps, but this group does not contain one muscle. You have three muscles that work together to flex your elbow and one can cause pain in your forearm.
Reverse Curls
You use strength-training equipment such as a dumbbell, barbell or resistance band when performing a reverse curl. Your palms are pronated, facing the floor, position during this exercise. You perform a reverse curl by holding onto your weight with your palms facing down and then bending your elbows to lift the weight toward your shoulders.
Muscles
Your upper arm contains two heads of the biceps muscle that begin in your shoulder and attach in your forearm. You have another muscle, the brachialis, that begins in the middle of your upper arm and attaches to your forearm. You have a third muscle, the brachioradialis, that begins slightly above your elbow and ends near your wrist. These muscles work together to flex your arm. The concentration on the muscle group is affected by the position of your hands.
Hands
When you place your palms up and flex your elbow, your biceps do the majority of the work. When you place your palms down and flex your elbow, the brachialis is the strongest contracting muscle. When you place your palms facing each other, with your thumbs facing up, your brachioradialis performs the elbow flexion.
Pain
Since your biceps, brachialis, and brachioradialis all end in your forearm, when the muscles contract, you will feel a pull at the end of the muscle. When you use weighted resistance against the brachialis in a reverse curl, the muscle fibers break down which can result in pain. Speak with your doctor if the pain continues, but you can try a thumbless grip to help reduce pain during the reverse curl. This grip requires placement of your thumb on the same side as your finger to hold the dumbbell or barbell.
Member Comments