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Reverse Curls : To develop the biceps muscle. It is also good for
forearm muscle development.
1) Standing
with your feet shoulder width apart, grasp a barbell with an overhand
grip and hold it down in front of you at arm's length.
2) Keeping
your elbows steady, curl the weight out and up to a position about even
with your chin. Lower the weight through the same arc, resisting all the
way down.
3) Gripping
the bar this way, you put the biceps muscle in a position of mechanical
disadvantage, so you will not be able to curl as much weight. The
reverse grip makes the top of the forearm work very hard. Reverse curls
for the biceps rather than the forearms do not begin with any kind of
Reverse Wrist Curl.
4) Keep the
wrists steady as you curl the weight up. Notice that the thumb is kept
on top of the bar.
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