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Do you want nicely-sculpted and strong arms?  Then, you should train the frontal part (bicep) and posterior area (tricep) of your arms. One of the ways to build your biceps is by adding variety to your workouts and introduce different exercises. A great bicep exercise, that is most times overlooked, is the Reverse Curl. The difference between the regular bicep curl and the revere variation is the grip- Instead of grabbing the bar with an underhand grip, your palms face down holding the bar with an overhand grip. This grip works the forearms as well as the biceps.

Reverse Curls’ Benefits

  • Hypertrophy: This exercise is pretty effective at building your biceps.
  • Multiple Muscle Stimulation: Besides working the biceps, reverse curls work the forearms.
  • Grip Strength: Having a strong grip is important not only in fitness but in life in general; it comes in handy when carrying groceries and such.
  • Wrist Health: The wrist joint should be strengthened just like any other joint. The handgrip during the reverse curl helps keep your wrists conditioned and prevent injuries.
  • Functionality: Strengthening your biceps, forearms, and grip improves your performance during other movements like during the deadlift, dumbbell lunge, row, pullup, or sports such as tennis, gymnastics, golf, or basketball.
  • Less Weight Needed: Reverse curls are harder than they look. So you don’t need as much weight as with regular curls in order to get great results.
  • Simplicity: The reverse curl is a straight forward and simple movement. You just need a barbell.

How to Do Barbell Reverse Curls

  • Stand with your feet shoulder-width apart with your knees slightly bent 
  • Grab a barbell or an EZ curl bar shoulder-width grip with your hands on top of the bar (pronated grip), not underneath as they would be with a regular curl. When using an EZ curl bar, grip it on the downward-sloping part of the bar
  • Keep your shoulders back and your core tight
  • Start with the bar in contact with your upper tights and keep your elbows close to your body
  • Curl the bar up, hold for a second or two on top, and slowly lower the weight down
  • Repeat

Avoid Reverse Curls Mistakes

  • Avoid moving your wrists as you curl up or lower the weight. Wrists and forearms should be straight and aligned to ensure stability and proper contraction of all muscles involved
  • Avoid flaring out the elbows. This engages the delts and traps, which shouldn’t be involved in the movement
  • Avoid performing the move fast. This exercise requires slow execution, repetition in a controlled way.
  • Avoid moving your torso and swinging. Your body should be steady. Your biceps should lift the load, without being assisted by your back and core

Bicep Workout

You can also complete your bicep workout with drag curls, overhead cable curls, Zottman curls, and hammer curls.

Barbell Reverse Curl Video

Lift, Burn more Fat, Get Stronger and Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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