Reverse grip curl over bench
Overview of the exercise
Looking to strengthen your forearms and improve your grip strength? Look no further than the reverse grip curl over bench exercise. This exercise is perfect for targeting your forearms and is a great addition to any upper body workout routine. By utilizing a reverse grip, you can place a greater emphasis on your wrist extensors, leading to stronger and more defined forearms.
Exercise Profile:
Muscle Group Targeted: Forearms
Equipment: Barbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: None
Instructions:
Performing the reverse grip curl over bench exercise is a great way to target the forearms and build strength in this muscle group. Follow these instructions to perform the exercise correctly:
- Start by setting up a bench.
- Load the barbell with an appropriate amount of weight for your fitness level and grip the bar with a pronated grip, with your hands shoulder-width apart.
- Sit with your knees on the ground and rest your forearms on the bench, with your palms facing downwards (pronated grip) and the barbell resting across your fingers.
- Keeping your elbows close to your body, exhale and slowly curl your wrists while putting emphasis on your wrist extensors. Keep your wrists straight and your forearms resting on the bench.
- Pause briefly at the top of the movement, then inhale and slowly lower the barbell back down to the starting position.
- Repeat the exercise for the desired number of repetitions and sets, while maintaining good form and control throughout the movement.
Reverse Grip Curl Over Bench Tips
The reverse grip curl over bench exercise is an effective way to target and strengthen the forearms. However, to get the most out of this exercise, it’s important to follow proper form and technique. Here are some tips to help you perform the exercise correctly:
- Start with a comfortable weight: It’s important to choose a weight that is appropriate for your fitness level. Starting with a weight that is too heavy can increase the risk of injury, while using a weight that is too light won’t challenge your muscles enough. Start with a comfortable weight and gradually increase as you become more comfortable with the exercise.
- Maintain good posture: It’s important to maintain good posture throughout the exercise. Avoid arching your back or leaning too far forward, as this can place unnecessary strain on your lower back.
- Use a controlled movement: When performing the exercise, use a controlled movement. Avoid swinging or jerking the barbell, as this can lead to injury and won’t effectively target the forearms. Keep your movements slow and controlled to ensure maximum benefit.
