reverse grip barbell curl
Overview of the exercise
The reverse grip barbell curl is a weightlifting exercise that primarily targets the biceps muscles in the upper arm. Unlike the traditional barbell curl where the palms face up, in the reverse grip variation, the palms face down, which places more emphasis on the brachialis muscle in the forearm.
This exercise is popular among bodybuilders and fitness enthusiasts looking to add size and definition to their biceps and forearms. It is also an excellent exercise for athletes looking to increase grip strength and wrist stability, which can translate into improved performance in various sports such as wrestling, boxing, and rock climbing.
Exercise Profile:
Muscle Group Targeted: Forearms
Equipment: Barbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: Biceps
Instructions:
To perform the reverse grip barbell curl exercise, follow these steps:
- Start by standing up straight with your feet shoulder-width apart and your arms extended down in front of you, holding a barbell with a pronated grip.
- Engage your core and keep your shoulders back and down throughout the exercise.
- Slowly lift the barbell towards your chest by flexing your biceps, keeping your elbows close to your body and your wrists straight.
- Pause at the top of the movement for a second, squeezing your biceps, then slowly lower the barbell back down to the starting position, fully extending your arms.
- Repeat for your desired number of repetitions.
Reverse Grip Barbell Curl Tips
Here are some tips to help you perform the reverse grip barbell curl exercise with proper form and get the most out of your workout:
- Focus on form over weight: It’s important to prioritize proper form over the amount of weight you lift. Using too much weight can compromise your form and increase the risk of injury. Start with a lighter weight and gradually increase the weight as you become more comfortable with the exercise.
- Use a full range of motion: When performing the exercise, make sure to fully extend your arms at the bottom of the movement and fully contract your biceps at the top of the movement. Using a full range of motion will help you get the most out of the exercise and improve your overall results.
- Keep your elbows stationary: Throughout the exercise, keep your elbows close to your body and avoid moving them around. This will help you target your biceps and forearms more effectively.
- Engage your core: To maintain proper form and prevent injury, engage your core muscles throughout the exercise. This will help you stabilize your body and prevent any unnecessary movement.
