Reverse Curl - Fitness Ball EZ Bar
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Strength EZ Bar Fitness Ball 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.
Sit on a fitness ball with your feet flat on the floor. Hold an EZ bar with your hands about shoulder-width apart. You should have an overhand grip (palms facing down). The arms should be straight and the EZ bar should be just above your thighs. This is your starting position. Curl the EZ bar 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.
Step 1
Sit on a fitness ball, holding an EZ bar, hands shoulder-width apart, palms facing down.
Sit on a fitness ball with your feet flat on the floor. Hold an EZ bar with your hands about shoulder-width apart. You should have an overhand grip (palms facing down). The arms should be straight and the EZ bar should be just above your thighs. This is your starting position.
Step 2
Curl the EZ bar in an arc until it touches your chin. Your elbows come forward slightly.
Curl the EZ bar up in an arc until it touches your chest. 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.
Step 3
Slowly return to the starting position.
Slowly return to the starting position. Inhale during this movement. Hold an EZ bar with your hands about shoulder-width apart. You should have an overhand grip (palms facing down). The arms should be straight and the EZ bar should be just above your thighs.