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Reverse Barbell Curl

Exercise Data

Type: Strength Main Muscle Worked: Biceps Other Muscles: Forearms Equipment: Barbell Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull
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8.2

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Excellent

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Reverse Barbell Curl Images

Reverse Barbell Curl
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Reverse Barbell Curl
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Reverse Barbell Curl Guide

Main Muscle: Biceps

  1. 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.
  2. 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.
  3. Slowly begin to bring the bar back to starting position as your breathe in.
  4. 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.

Alternative Exercises For Reverse Barbell Curl

8.6

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7.2

Out of 10

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Review: Reverse Barbell Curl

Exercise Rating
10/10

Mar 4, 2016 5:00 PM: I use the EZ bar with a light/medium weight because it feels better. This is like the secret trick to get bigger forearms. nobody does this exercise. it targets a part of the forearm and arm that dont get worked much at all when you do bicep curls or hammer curls.

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Review: Reverse Barbell Curl

Exercise Rating
10/10

Feb 27, 2016 4:01 PM: Great for forearms. I do this with the EZ curl bar. great for hitting the forearm from a different angle than the standard hammer curl and bicep curl.

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Tip: Reverse Barbell Curl

Exercise Rating
10/10

Jan 31, 2016 11:35 AM: do this exercise at the end of your biceps
workout with 3 sets of 15 reps.

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Review: Reverse Barbell Curl

Exercise Rating
10/10

Jan 13, 2016 4:36 PM: Very underrated exercise. It can help grow and strengthen different parts of your arms. But make sure to use light wright.

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Review: Reverse Barbell Curl

Exercise Rating
4/10

May 27, 2015 10:43 AM: I don't know what I am doing wrong but I don't feel this one in my biceps, just my forearms, and I do not want bigger forearms...

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Review: Reverse Barbell Curl

Exercise Rating
10/10

Mar 8, 2012 4:43 PM: NC

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Tip: Reverse Barbell Curl

Exercise Rating
10/10

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.

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Review: Reverse Barbell Curl

Exercise Rating
8/10

Jul 31, 2011 5:54 AM: I find this a pretty good exercise for the Brachialis and forearms

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Review: Reverse Barbell Curl

Exercise Rating
7/10

Jul 29, 2011 1:10 PM: can somebody tell me the difference betwen this one and the normal one ?

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Review: Reverse Barbell Curl

Exercise Rating
9/10

Jan 17, 2011 12:17 PM: Like doing this exercise because it helps with your peak muscle in your biceps!!

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