Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
Slowly begin to bring the bar back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.
Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You can also use an E-Z bar as well.
Nov 14, 2011 4:34 AM:
try an E-Z bar curl for a natural hold and keep your arms against your body to feel the better pump on your forearms and biceps.
try an E-Z bar curl for a natural hold and keep your arms against your body to feel the better pump on your forearms and biceps.-See Less
Jul 31, 2011 5:54 AM:
I find this a pretty good exercise for the Brachialis and forearms
I find this a pretty good exercise for the Brachialis and forearms -See Less
Jul 29, 2011 1:10 PM:
can somebody tell me the difference betwen this one and the normal one ?
can somebody tell me the difference betwen this one and the normal one ?-See Less
Jan 17, 2011 12:17 PM:
Like doing this exercise because it helps with your peak muscle in your biceps!!
Like doing this exercise because it helps with your peak muscle in your biceps!!-See Less
Nov 8, 2009 9:04 AM:
Great movement to hit the forearms. To add a difficulty to it, try having your thumbs out instead of in. This adds some tension on the wrist muscles and works them out indirectly. I found this really benifical in my forearm development
Great movement to hit the forearms. To add a difficulty to it, try having your thumbs out instead of in. This adds some tension on the wrist muscles and works them out indirectly. I found this really benifical in my forearm development-See Less
Jul 31, 2011 5:54 AM:
I find this a pretty good exercise for the Brachialis and forearms
I find this a pretty good exercise for the Brachialis and forearms -See Less
Jul 29, 2011 1:10 PM:
can somebody tell me the difference betwen this one and the normal one ?
can somebody tell me the difference betwen this one and the normal one ?-See Less
Jan 17, 2011 12:17 PM:
Like doing this exercise because it helps with your peak muscle in your biceps!!
Like doing this exercise because it helps with your peak muscle in your biceps!!-See Less
Nov 14, 2011 4:34 AM:
try an E-Z bar curl for a natural hold and keep your arms against your body to feel the better pump on your forearms and biceps.
try an E-Z bar curl for a natural hold and keep your arms against your body to feel the better pump on your forearms and biceps.-See Less
Nov 8, 2009 9:04 AM:
Great movement to hit the forearms. To add a difficulty to it, try having your thumbs out instead of in. This adds some tension on the wrist muscles and works them out indirectly. I found this really benifical in my forearm development
Great movement to hit the forearms. To add a difficulty to it, try having your thumbs out instead of in. This adds some tension on the wrist muscles and works them out indirectly. I found this really benifical in my forearm development-See Less
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of people found this tip helpful
Tip: Reverse Barbell Curl
Nov 14, 2011 4:34 AM: try an E-Z bar curl for a natural hold and keep your arms against your body to feel the better pump on your forearms and biceps.
of people found this review helpful
Review: Reverse Barbell Curl
Jul 31, 2011 5:54 AM: I find this a pretty good exercise for the Brachialis and forearms
of people found this review helpful
Review: Reverse Barbell Curl
Jul 29, 2011 1:10 PM: can somebody tell me the difference betwen this one and the normal one ?
of people found this review helpful
Review: Reverse Barbell Curl
Jan 17, 2011 12:17 PM: Like doing this exercise because it helps with your peak muscle in your biceps!!
of people found this tip helpful
Tip: Reverse Barbell Curl
Feb 12, 2010 8:41 AM: this doesnt work the biceps at all.
of people found this tip helpful
Tip: Reverse Barbell Curl
Nov 8, 2009 9:04 AM: Great movement to hit the forearms. To add a difficulty to it, try having your thumbs out instead of in. This adds some tension on the wrist muscles and works them out indirectly. I found this really benifical in my forearm development