May 23rd, 2023 5:07 PM Mr. Q Categories: Barbell
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.
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands shoulder-width apart.
- Let your arms hang down in front of your thighs, palms facing your body.
- 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.
- Continue curling until your forearms are fully contracted and the barbell is close to your shoulders.
- Pause for a moment, then inhale and slowly lower the barbell back to the starting position with control.
- 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.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 5-10 minutes