Reverse Grip Bar Curls are a variation of bicep curls that can help you build bigger and stronger biceps. This exercise targets your brachialis muscles, which are located beneath your biceps and contribute to the overall size and definition of your arms. In this article, we will show you how to perform Reverse Grip Bar Curls and discuss its benefits.
How to Perform Reverse Grip Bar Curls
To perform Reverse Grip Bar Curls:
- Stand upright with your feet shoulder-width apart and grab the barbell with an underhand grip, with your palms facing up.
- Hold the bar with your hands shoulder-width apart.
- Keep your elbows close to your body and your upper arms stationary.
- Curl the barbell up towards your shoulders, while keeping your wrists straight.
- Hold the contraction for a second and then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
It is important to keep your movements slow and controlled throughout the exercise to avoid injury and maximize muscle activation.
Benefits of Reverse Grip Bar Curls
Reverse Grip Bar Curls can provide several benefits:
- Increased Bicep Activation: The reverse grip puts more emphasis on the brachialis muscles, which can lead to greater bicep activation and growth.
- Improved Grip Strength: Holding the bar with an underhand grip can improve your grip strength, which can translate to other exercises such as deadlifts and pull-ups.
- Less Strain on Wrists: The underhand grip can also reduce strain on your wrists compared to overhand grip curls, making it a good option for those with wrist pain or injuries.
- Variety in Your Workout: Adding Reverse Grip Bar Curls to your bicep workout can provide variety and challenge your muscles in new ways, helping you overcome plateaus and improve overall muscle development.
Conclusion
Reverse Grip Bar Curls are a great exercise to add to your bicep workout routine. This exercise can help you build bigger and stronger biceps while also providing other benefits such as improved grip strength and less strain on your wrists. Make sure to include this exercise in your workout routine and perform it with proper form and control.