Barbell reverse curls target both the biceps and the forearms, giving your entire arm a workout. In execution, this exercise is similar to a regular standing barbell curl. Varying regular and reverse curls works your entire arm.
- Place your hands approximately shoulder-width apart on the bar to target your biceps and lift the barbell with an overhand grip. Grip firmly, with your thumbs over the bar.
- Stand straight and relax your shoulders. Keep your arms alongside your body, and maintain your elbow and upper arm position.
- Curl the barbell up towards your chest in a steady, controlled motion. Make sure your elbows and upper arms don't move from their original position. Focus on keeping your wrists steady.
- Squeeze your biceps when you reach the top of the barbell curl, pausing briefly.
- Lower the barbell slowly to its starting position to complete one barbell reverse curl.
- Do 12 to 15 repetitions to complete one set. Complete 3 to 4 sets to finish the exercise.
- When you first do reverse barbell curls, use light weights to protect your wrists. As you learn your limits and gain strength, work up to heavier weights.
- Focus on working your forearms as you lift.
- You can use an EZ bar rather than a straight bar for the barbell reverse curl.
- Do not lean back, lear forward, arch your back or swing back and forth to help you lift the bar.
- Do not dig your elbows into your sides or shrug your shoulders when lifting the bar.