How to do a barbell reverse curl

Setup:

1. Barbell Placement: Position the loaded barbell on the floor.
2. Stance: Stand with your feet shoulder-width apart, toes slightly turned out.
3. Grip: Grasp the barbell with an overhand grip (palms facing down), hands shoulder-width apart.
4. Starting Position: Stand tall with the barbell in front of your thighs, arms straight, shoulders back and down, and core engaged.

The Lift:

1. Curl Upwards: Keeping your upper arms stationary and elbows tucked in, curl the barbell towards your shoulders.
2. Peak Contraction: Squeeze your biceps and forearms at the top of the movement, briefly holding the contraction.
3. Controlled Lowering: Slowly lower the barbell back to the starting position, resisting the urge to drop or relax at the bottom.

Tips:

• Focus on the Forearms and Brachialis: While the biceps are involved, this exercise primarily targets the forearms and the brachialis muscle (located under the biceps).
• Elbows Tucked: Keep your elbows close to your body throughout the movement to isolate the target muscles.
• Slow and Controlled: Avoid using momentum. Focus on the contraction of your muscles.
• Grip Variation: You can also perform this exercise with an EZ curl bar for a more comfortable grip.