Reverse Barbell Curl: Video Tutorial & Exercise Guide
| Workout | Reverse Barbell Curl |
| Primary Muscle Group | Forearms |
| Secondary Muscle Group | Biceps |
| Equipment Required | Barbell |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Reverse Barbell Curl: Video Tutorial & Exercise Guide
Secondary Muscles Group
Reverse Barbell Curl: Step-by-Step Guide
- Step 1: Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
- Step 2: Keep your elbows close to your body.
- Step 3: Slowly lift the barbell towards your shoulders, focusing on wrist extension.
- Step 4: Lower the barbell with control, feeling the stretch in your forearms.
- Step 5: Perform 12-15 reps with controlled movements.
Reverse Barbell Curl: Overview
The Reverse Barbell Curl specifically targets the brachioradialis muscle in the forearms, adding definition and strength. This exercise provides a unique twist to traditional curls by emphasising the reverse grip, activating different muscles in your arms. It's a simple yet effective addition to your arm workout routine, requiring only a barbell.
Reverse Barbell Curl: Benefits
Engaging in Reverse Barbell Curls offers a range of benefits. This exercise focuses on the forearms, promoting muscle development and endurance in the brachioradialis. The reverse grip targets muscles from a different angle, contributing to well-rounded arm strength. Improved forearm strength enhances grip strength, making it beneficial for various daily activities.
Reverse Barbell Curls: Pro Tips & Advanced Techniques
Reverse barbell curls are a fantastic exercise to target your forearms and the often-overlooked brachioradialis, along with the biceps. Stand with a barbell held in an overhand grip (palms facing down), shoulder-width apart. Keep your elbows close to your body, and curl the bar upward by bending your elbows, then slowly lower it back down. Avoid using momentum or swinging the weight. Want stronger forearms and balanced biceps? Let's work on that curl!
Reverse Barbell Curls: Progression Plan
Beginner
Intermediate
Advanced
Reverse Barbell Curl: Frequently Asked Questions (FAQs)
What muscles do reverse barbell curls target?
+Reverse barbell curls target the brachioradialis, a key forearm muscle, along with the biceps and forearm extensors.
How should I position myself for reverse barbell curls?
+Stand with your feet shoulder-width apart, holding the barbell with an overhand grip. Keep your elbows close to your body and avoid using momentum to lift the bar.
How often should I include reverse barbell curls in my routine?
+Include them 2-3 times a week, either after your main arm exercises or on forearm-focused workout days.
Will reverse barbell curls help with grip strength?
+Yes, they work your forearms and can improve grip strength, especially when performed with strict form and controlled movements.
What common mistakes should I avoid?
+Avoid swinging the weight or using your back to lift the bar. Focus on keeping the movement slow and controlled to fully engage the target muscles.
