Reverse-grip barbell curl

• The reverse-grip barbell curl is a great addition to any arm workout, as it strengthens and tones the muscles in the forearms and upper arms more than traditional underhand curl variations.
• Using an EZ-curl bar can help you adjust the angle to find the most comfortable position for your wrists and can also help target the brachialis, a muscle located between the biceps and triceps.
• To get the most out of the reverse-grip barbell curl, keep your elbows close to your body and focus on squeezing your biceps as you lift the barbell up. Be sure to keep your shoulders relaxed and your back straight throughout the exercise.
• As you lower the barbell, keep your arms slightly bent to maintain tension on the biceps. When done correctly, the reverse-grip barbell curl is an effective and versatile exercise that can be done with a variety of weights.

1. Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
3. Slowly begin to bring the bar back to starting position as your breathe in.
4. Repeat for the recommended amount of repetitions.

Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You can also use an E-Z bar as well.

1. Start with a proper warm-up: Before performing the reverse-grip barbell curl, it's important to warm up your muscles. Spend 5-10 minutes engaging in light cardio exercises such as jogging or cycling to increase blood flow to your muscles and prepare them for the workout.
2. Choose the right weight: Select a barbell weight that allows you to perform the exercise with proper form and control. Start with a lighter weight and gradually increase as you become more comfortable and confident with the movement.
3. Focus on your grip: Hold the barbell with an underhand grip, palms facing downward. If you find this grip uncomfortable, consider using an EZ-curl bar instead, which can alleviate stress on your wrists.
4. Maintain proper form: Stand up straight with your torso upright and your elbows close to your body. This will ensure that you are targeting the correct muscles and minimizing strain on your joints.
5. Engage your biceps: While keeping your upper arms stationary, curl the weights upward by contracting your biceps. Focus on squeezing the muscle at the top of the movement for a second to maximize the contraction.
6. Control the movement: Slowly lower the barbell back to the starting position, maintaining tension on your biceps by keeping your arms slightly bent. Avoid swinging or using momentum to lift the weight, as this can reduce the effectiveness of the exercise.
7. Adjust the

1. Warm up before starting the exercise to prevent injury and increase blood flow to the muscles.
2. Ensure that your grip on the barbell is secure and that your palms are facing downward.
3. Keep your torso upright and your elbows close to your body throughout the exercise.
4. Focus on contracting your biceps as you curl the weights up, keeping your upper arms stationary.
5. Avoid using excessive weight that may strain your wrists or compromise your form.
6. Engage your core muscles to maintain stability and prevent any excessive swaying or arching of the back.
7. Exhale as you curl the weights up and inhale as you lower them back down.
8. Control the movement and avoid using momentum to lift the weights.
9. Start with lighter weights and gradually increase the resistance as your strength improves.
10. Listen to your body and stop the exercise if you experience any pain or discomfort.