Reverse barbell curls are more often than not used by people in an attempt to work so biceps differently. However, although the biceps are involved in the reverse barbell curl, due to prone grip (palms downwards), the brachioradialis of the forearm becomes more involved, marginalizing the biceps involvement.
Naturally, a less involved bicep means a less effective bicep exercise. As such, the reverse barbell curl is never going to win any awards for being a great way to build biceps, and shouldn’t necessarily be used as a primary way to attempt to do so.
But, it is a very good way to work the brachioradialis.
Here is how to do them…
- Using an overhand grip, take hold of a barbell with a group of around shoulder width.
- Keeping your elbows tucked into your sides, curl the bar up as far as you can, giving a little squeeze at the top of flexion.
- Lower the bar slowly.
You will soon notice just how this exercise hits and pumps up the forearms.
Tip:
- Wrists should be kept rigid. Don’t let your wrists flop forwards. If they do this uncontrollably, you need to lift with a lighter weight whilst you work on your outer forearm strength.