How to do reverse barbell curls

This is an animated body sculpting tutorial for reverse barbell curls. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning reverse barbell curls.

How to do Reverse Barbell Curls - Forearms & Biceps

In this lesson you will learn how to do reverse barbell curls. The reverse barbell curl is an exercise similar to the barbell biceps curl. The difference is that when you grasp the bar with an over grip, you are focusing on the outer forearm muscles instead of the biceps. However, the outer biceps are still trained to some degree.

Description: Reverse Barbell Curls - Forearms & Biceps

* Round your back slightly, keep your abs tight and bend your knees a little. Don't lean back when you curl the bar up. Hold the bar with an over-grip. Hands at shoulder width. Over-Grip: That's when the fingers are on the top and the thumbs are on the bottom of the bar. Keep your elbows close to your waist. The upper arms remain vertical. Don't move your elbows behind hip level.
* Curl up the bar until your hands are slightly over elbow height and exhale at the same time. Don't move your legs, your back or your upper arms. Keep in mind that this is a forearm exercise and therefore should not be done with a heavy weight.
* Lower the bar until the elbows are fully extended and inhale at the same time. The down motion should be a bit slower than the up motion. Don't fully extend your arms if you are using a heavy weight or have elbow problems.

Trainer advice: Reverse Barbell Curls - Forearms & Biceps

* Move the bar slowly and concentrated.
* Choose a weight with which you can do at least 15 repetitions. Recommended: 25 reps