Reverse Curl - Fitness Ball Single Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Strength Dumbbell 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 shoulder-width apart. Hold dumbbells, with the palms of the hands facing downwards (pronated), and let them hang at your sides. Your elbows should be close to your body. This is your starting position. While holding the upper arm stationary, curl your right hand forward and upward, while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the right elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the right dumbbell back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions. While holding the upper arm stationary, curl you left hand forward and upward, while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the left elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the left dumbbell back 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 joint. 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, supinates the hand.
Step 1
Sit on a fitness ball with your back straight, dumbbells at your sides, palms facing downwards (reverse grip).
Sit on a fitness ball with your feet shoulder-width apart. Hold dumbbells, with the palms of the hands facing downwards (pronated), and let them hang at your sides. Your elbows should be close to your body. This is your starting position.
Step 2
Curl the right dumbbell up.
While holding the upper arm stationary, curl your right hand forward and upward, while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the right elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.
Step 3
Slowly bring the right dumbbell back to the starting position.
Slowly bring the right dumbbell back to the starting position. Inhale during this movement. Hold dumbbells, with the palms of the hands facing downwards (pronated), and let them hang at your sides. Your elbows should be close to your body. Repeat as required.
Step 4
Curl the left dumbbell up.
While holding the upper arm stationary, curl your left hand forward and upward, while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the left elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.
Step 5
Slowly bring the left dumbbell back to the starting position.
Slowly bring the left dumbbell back to the starting position. Inhale during this movement. Hold dumbbells, with the palms of the hands facing downwards (pronated), and let them hang at your sides. Your elbows should be close to your body. Repeat as required.