Arms
Reverse Grip Barbell Bicep Curl
Strengthen your forearms and biceps with a reverse grip curl.
Workouts with this exercise
Reverse grip barbell bicep curls are ideal for building forearm strength, improving grip, and enhancing the brachialis muscle.
- Body Part
- Arms
- Level
- Intermediate
- Muscles
- BrachialisForearm Extensors
- Equipment
- Barbell
- Goal
- Hypertrophy,Strength
How to do:
- Stand upright with a barbell in your hands, palms facing down.
- Keep your elbows close to your torso as you curl the barbell upward.
- Continue lifting until your forearms are vertical and the barbell is near shoulder level.
- Slowly lower the barbell back to the starting position.
- Repeat for 10–12 reps per set.
- Complete 3-4 sets.
Tips:
- Use a controlled motion to avoid swinging the barbell.
- Keep your upper arms stationary to focus on the biceps and forearms.
- Exhale as you lift the barbell and inhale as you lower it.
- Start with a lighter weight to maintain proper form.
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