Reverse Barbell Curl

Exercise Data

Type: Strength
Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Barbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
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Main Muscle: Biceps

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.

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Comment Type: Review Tip

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Armbender

Tip: Reverse Barbell Curl	Exercise Rating	8/10
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