The Reverse barbell curl is an exercise that’s used to work both your forearms and your biceps.
Now, your forearms come into play in every bicep exercise, but if you want to really target them while still working the biceps, than doing reverse barbell curls is an excellent choice.
Having nice, big forearms is a big thing for anyone who’s interested in muscle sculpting. This is also one of the body parts that people seem to have the most trouble with.
Strengthening your forearms will contribute to your entire workout, primarily biceps and back exercises.
How to do the Reverse Barbell Curl
Doing this exercise is similar to the regular barbell bicep curl, but there are some differences still.
Starting position
- Place a barbell or an EZ bar with weights on either end at your feet with the bar actually over them.
- Bend down and grip the bar in an overhand double grip with your hands at shoulder width apart.
- Hold the barbell with your arms stretched completely down with the bar resting against your legs.
Movement
- Slowly raise the bar with both hands symmetrically as high as you can. Don’t forget to exhale.
- Hold the top position for a second before lowering the barbell downward to the starting position.
- That’s one rep.
Tips
- A lot of people do the reverse barbell curl after their primary bicep exercises. The idea is to not tire your forearms before your other exercises as the forearms serve as supporting muscles for your biceps.
- Don’t sway or tilt your body. You want your arms to do the exercise, not any other body part. If you do sway then you need to reduce the weight that you’re carrying.
- You can do this exercise with your back braced against the wall to help your improve stability.
- Make sure your elbows don’t move during the workout as it doesn’t isolate the biceps and forearms as well as it should and signifies that you’re going for too much weight.
- Keep your wrist as straight as possible to avoid straining them.
You can do this exercise standing or sitting. A seated reverse barbell curl requires a flat workout bench. Otherwise, the exercise is pretty much the same. You may need to pay closer attention to your back during a seated curl as you will use it to stabilize yourself more.
>> Click here For some of the Best Biceps Exercises Ever <<
In Conclusion
The reverse barbell curl is an excellent exercise to include in your regular bicep workouts. It’s also great to build your forearm muscles and help you achieve a more symmetrical arm growth.
Make sure to do this exercise in the proper form and at the end of your bicep workout.
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