Reverse Curl - Bent Over Barbell Close Grip

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Biceps Forearms Strength Barbell Pull Gym

Purpose: This exercise increases strength and produces greater functional strength in both the biceps and the forearms.

Benefits: Reverse curls work the forearms more than regular bicep curls. The reverse grip makes the exercise more difficult.

Bend over with your knees slightly bent to reduce stress on your lower back. Hold a barbell with your hands close grip. You should have an overhand grip (palms facing down). The arms should be straight and the barbell should be in front of your thighs. This is your starting position. Curl the barbell up in an arc until it touches your chin. Do not use your shoulders or rock your body. Your elbows should come forward slightly, but not out to the sides. Exhale during this movement. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joints. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis muscle, supinates the hand. When the hands are placed in a reverse grip, they work the forearm muscles more.