Reverse barbell curls
A less common exercise in comparison to the under hand barbell curl, the reverse barbell curl is similar in execution with the trainer using an over hand grip to target the brachioradialis to a greater degree. The over hand grip of the reverse curl places the biceps brachii in a mechanical disadvantageous position, with the brachioradialis becoming the main recruiter during the movement.
The over hand barbell grip can sometimes be uncomfortable for some trainers, with the over hand EZ curl a better option, although the reverse barbell curl can be experimented with at varying width grips.
The form of the reverse curl should remain strict to maintain stress and workload on the elbow flexors, with limited secondary body movement to aid with the lift. This exercise can be performed with the trainers back and upper arms against a wall, eliminating "cheat reps".
Performing reverse barbell curls
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Load bar with correct weight. Put on safety collars.
- Grasp bar with an overhand, shoulder width grip (or relevant width).
- Keep torso erect and back straight, with upper arms and elbows stationary at your sides.
- Just using flexion of the elbow, contract the bicep brachii and other elbow flexors to curl the bar up. Keep elbows stationary throughout exercise.
- After peak contraction, slowly lower the bar to the start position, maintaining good body posture and stationary elbows.
- Repeat for desired number of repetitions.
Reverse curls courtesy of Fitness Uncovered - Bodybuilding & Fitness
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