Primary Muscle Group(s): Forearms
Secondary Muscle Group(s): Biceps
1.Stand erect as you would a barbell curl. Hold a barbell slightly more than shoulder’s width.
2. Allow the arms to hand down straight, elbows at your side with your hands in an over grip.
3. As you curl the barbell, keep your wrists straight and level with your forearms, and keep your elbows tucked in.
4. Than lower and repeat. You will really feel your upper forearms work near the elbow.
The reverse barbell curl is a great exercise that targets the upper forearms and biceps. Although the biceps are heavily involoved, they are considered a secondary muscle group for this particular exercise.
This may be a very awkward exercise for those of you who have weak forearms because the position may seem unnatural. I suggest start with just the barbell with no plates on it and slowly add more weight as the weeks go on.
Also, this exercise employs the biceps, so you may want to keep this in mind when you are planning your biceps workouts.
The trick to this exercise is to get a full contraction on the upper forearm. Try pausing at the top portion of the movement to really contract the muscle groups.
Press play to view an instructional video on how to properly perform the reverse barbell curl.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.