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Reverse Barbell Curls - Forearms & Biceps
The reverse barbell curl is an exercise similar
to the barbell
biceps curl.
The difference is that when you do a reverse barbell curl, your hands
grab the bar the other
way around ( over grip ), so that the forearms are worked out more than the biceps.
However, the outer biceps are still worked out a bit.
Find more forearm exercises at weight training main.
Technical descriptions: Reverse Barbell Curls - Forearms & Biceps
- Hold the bar with an over-grip and your hands at shoulder width.
Over-Grip: That's when the fingers are on the top of the bar and the thumbs are on the bottom.
Keep your elbows close to your waist and keep your upper arms vertical. Don't let your elbows go behind hip level.
Keep your upper body slightly bent forward and bend your knees a little bit.
Don't lean back as you curl the bar up.
- Curl up the bar untill your hands are slightly over elbow height and exhale at the same time.
Don't move your legs, your back or your upper arms.
Keep in mind that this is a forearm exercise and therefore should not be done with a heavy weight.
- Lower the bar untill the elbows are fully extended and inhale at the same time.
The down motion should be a bit slower than the up motion.
If you would use a heavy weight, you wouldn't be well adviced to extend your arms totally.
The total extension of the arms stretches the forearm muscles a bit, but should only be executed with a light weight.
Trainer advice: Reverse Barbell Curls - Forearms & Biceps
- Move the bar slowly and conccentrated.
- Choose a weight with which you can do at least 15 repetitions. Recommended: 25 reps
Related instructions: Reverse Barbell Curls - Forearms & Biceps
Videos: Reverse Barbell Curls - Forearms & Biceps
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