The Reverse Barbell Curl

Traditional exercises for the biceps include the timeless barbell curl. For a bigger and more daunting challenge, one should try doing the reverse barbell curl. It is an exercise that targets, strengthens and develops the brachialis or the muscle which develops the forearm. 

This muscle is located on the lower aspect of the upper arm, just below the bicep muscle. It is not particularly visible and is often neglected by many individuals. 

The beauty and main benefit of this exercise is its ability to really develop bigger arms. A well-developed brachialis pushes the peak of the bicep muscle higher. This results in an even more impressive flex and consequently bigger gains for the arms. 

To execute this exercise, you can use either a straight barbell or an EZ curl bar. Alternatively, dumbbells, cables and levers can be used.  

If you are doing exercise for the very first time, begin by using half the resistance you use for regular bicep curls. The grip on the bar should be shoulder-width on top of the bar. This means the knuckles are pointing toward the ceiling. Your feet should be at a shoulder-width stance as well. 

Make sure the bar is placed just above the knees to ensure a full range of motion. Bend your knees slightly with the arms staying close to your sides. Curl the bar up so your knuckles are now pointing toward your shoulders. With this movement, a stronger tension will be felt in the forearm area. Sway your body naturally without too much upper body movement as this will not result in the gains you desire.

Once the peak of the movement is reached, hold for a second and then lower the barbell back to the starting position. Check that your wrists are locked at all times whilst executing the movements. Repeat until the desired number of repetitions and sets are reached. 

For best results, allow a certified personal trainer to guide you especially if you haven’t performed this exercise before. 

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