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May 23rd, 2023 5:07 PM Mr. Q Categories: Barbell

Type:

Equipment:

The barbell reverse curl is a strength-training exercise that primarily targets the muscles of the forearms, specifically the brachioradialis. It involves gripping a barbell with an overhand grip and curling the weight upward while keeping your wrists in a pronated position. This exercise helps to develop forearm strength and size, and it can also contribute to improving grip strength.

Possible Stretches to do prior to exercise:

• Wrist extensor stretch
• Forearm stretch

Warmups to do prior to exercise:

• Perform a few sets of wrist curls or reverse curls using lighter weights or resistance bands to warm up the forearm muscles.
• Do some light wrist rotations or wrist flexion and extension exercises to warm up the wrist joints.

How to select the proper weight: Start with a light weight or even just the barbell if you’re a beginner. Gradually increase the weight as you become comfortable and confident with the movement. Choose a weight that challenges your forearm muscles without compromising your form and technique.

Proper form:

1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands shoulder-width apart.
2. Let your arms hang down in front of your thighs, palms facing your body.
3. Keeping your elbows close to your body, exhale and curl the barbell upward by contracting your forearms. Focus on using your wrist flexor muscles to lift the weight.
4. Continue curling until your forearms are fully contracted and the barbell is close to your shoulders.
5. Pause for a moment, then inhale and slowly lower the barbell back to the starting position with control.
6. Repeat the movement for the desired number of repetitions.

How to reduce the difficulty: To make the exercise easier, you can:

• Use a lighter weight or even just the barbell.
• Perform the exercise with a wider grip on the barbell, which can provide more leverage and reduce the load on the forearms.

How to increase difficulty: To make the exercise more challenging, you can:

• Gradually increase the weight you’re using.
• Perform the exercise with a narrower grip on the barbell, which can increase the resistance on the forearms.

Reps:

• Beginner: 8-12 reps
• Intermediate: 12-15 reps
• Advanced: 15-20 reps

Estimated time for exercise: 5-10 minutes