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Reverse Barbell Curl - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Biceps
Secondary Muscles Worked: Forearms

Reverse Barbell Bicep Curls target the biceps and forearms. By using the bar with an overhand grip you put the biceps in an unusual positon for lifting and will therefore make the forearms work harder. Described as a must by some bodybuilders, the additional forearm strength provided by this exercise allows you to perform heavier bicep curl lifting and may also assist in strengthening your grip.

Reverse Barbell Curl - Exercise Workout & Technique

  • Position your feet shoulder width apart.
  • Stand upright with your back straight, your elbows falling below your shoulders and maintaining the natural curve in your lower back.
  • Grasp the barbell with your palms facing towards you, your arms extended towards the floor for the starting position.
  • Exhale and bring the barbell up to the point that you feel the contraction in your biceps and forearms. Pause.
  • Inhale and bring the weight down in a controlled manner.
  • Repeat for the desired repetition range.

Reverse Barbell Curl - Tips & Safety

  • Keep the barbell under strict control throughout the entire exercise.
  • Ensure your wrists are steady as you curl the weight up to prevent strain your wrist joint.

Reverse Barbell Curl - Alternatives

  • Try using a preacher bench in order to maintain control when first attempting Reverse Barbell Bicep Curls.
  • You may consider attempting to hold the bar with thumbs on top of the bar for increased difficulty due to decreased grip capacity.
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