Barbell Reverse Curl
Barbell Reverse Curl
The Barbell Reverse Curl is an effective exercise for targeting the forearms and biceps, with an emphasis on the brachioradialis muscle. This variation of the curl engages different muscles than the traditional curl, making it a valuable addition to your arm workout routine.
How to do Barbell Reverse Curl
- Set Up: Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart.
- Starting Position: Keep your arms fully extended, with the barbell resting against your thighs. Maintain a slight bend in your knees and a straight back.
- Curl the Barbell: Exhale as you curl the barbell upwards by bending your elbows. Keep your upper arms stationary, only your forearms should move.
- Peak Contraction: Pause briefly when the barbell reaches shoulder height. Squeeze your forearms and biceps at the top of the movement.
- Lower the Barbell: Inhale as you slowly lower the barbell back to the starting position, fully extending your arms.
Form Tips
- Elbow Position: Keep your elbows close to your sides and avoid letting them flare out during the movement.
- Grip: Use a firm grip on the barbell to maintain control and ensure proper engagement of the forearms.
- Range of Motion: Focus on a full range of motion, fully extending your arms at the bottom and squeezing at the top of the curl.
- Speed: Perform the exercise with controlled, deliberate movements. Avoid using momentum to lift the barbell.
Targeted Muscles
- Primary Muscles: Forearms (brachioradialis), Biceps
- Secondary Muscles: Wrist Extensors, Deltoids (front)
