Arms

Reverse Curl

Strengthen your forearms and biceps with a reverse grip.

Reverse curls are a great way to build forearm strength, improve grip, and enhance the brachioradialis muscle.

Body Part: Arms
Level: Beginner
,
Intermediate
Muscles: Brachioradialis
Modality: Isolation
Direction: Pull
Equipment: Barbell
Dumbbells
Goal: Hypertrophy
,
Strength

How to do:

1. Stand upright with a barbell or dumbbells in your hands, palms facing downward. 2. Keep your elbows close to your torso as you curl the weight upward. 3. Lift until your forearms are vertical and the weight is near shoulder height. 4. Slowly lower the weight back to the starting position. 5. Repeat for 10–12 reps per set. 6. Complete 3-4 sets.

Tips:

- Use a controlled motion to avoid swinging. - Keep your upper arms stationary to focus on the forearms and biceps. - Exhale as you lift the weight and inhale as you lower it. - Start with a lighter weight to master the form.

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