Barbell reverse curl: just changing your hand position can add shape to your arms
When it comes to pulling or lifting actions, you need strength in your biceps and other muscles surrounding the elbow joints. The barbell reverse curl targets all of them. Add this exercise to your arm arsenal so you can do pull-ups and climb with ease. Here's how to do it properly and get all the benefits that strong arms provide.
START: Stand erect with your feet hip- to shoulder-width apart. Grasp a barbell with a pronated (palms-down) grip, hands shoulder-width apart. Allow your arms to hang straight down without locking your elbows; keep your shoulders pulled back.
MOVEMENT: Curl the bar toward your shoulders. At the top, hold for two counts before lowering the weight under control.
BARBELL REVERSE CURL 411
WHEN: At the end of your biceps or arm workout
WITH: Follow with wrist curls (they can help ease the symptoms of carpal tunnel syndrome)
HOW: Stick with the barbell or, if that's too heavy, use a Body Bar.
FORM: Hold your upper arms in place alongside your torso so your elbows don't move forward as you raise the weight.
TIP: You could do this exercise with dumbbells, but the barbell helps you maintain a pronated grip.
FORM: Because this exercise develops the forearm muscles, keep your hands in line with your arms.
TIP: Don't drive your hips forward to get the weight moving; that means it's too heavy.