Reverse Grip Barbell Curl overview
The Reverse Grip Barbell Curl is a bicep exercise that targets the muscles from a different angle by using an underhand (supinated) grip. This variation emphasizes the brachialis and brachioradialis, providing a unique stimulus for muscle growth. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Reverse Grip Barbell Curl in your arm training routine.
The Reverse Grip Barbell Curl primarily targets the brachialis, brachioradialis, and biceps.
Reverse Grip Barbell Curl – how to perform
- Step 1: Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands slightly narrower than shoulder-width apart.
- Step 2: Keep your chest up, shoulders back, and core engaged.
- Step 3: Inhale and curl the barbell towards your shoulders by flexing your elbows, keeping your upper arms stationary.
- Step 4: Hold the contracted position for a brief moment, feeling the peak contraction in your biceps and forearms.
- Step 5: Exhale and slowly lower the barbell back to the starting position, fully extending your arms.
Perform each repetition with controlled movements, focusing on the contraction of the biceps and forearms.
- Maintain good posture with your chest up and shoulders back.
- Keep your upper arms stationary to isolate the brachialis and brachioradialis.
- Control the descent and ascent of the barbell to maximize muscle engagement.
- Use a weight that challenges you while allowing for proper form.
- Alternating Reverse Grip Dumbbell Curl: Perform the exercise with dumbbells, focusing on one arm at a time for unilateral development.
- Reverse Grip Cable Curl: Utilize a cable machine with a straight or EZ bar attachment for constant tension throughout the movement.
- Preacher Bench Reverse Grip Barbell Curl: Perform the exercise on a preacher bench to isolate the biceps further.