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Fitness, Videos, Workout

Reverse Barbell Curls

How about an exercise that can make your upper arms and forearms bigger? The reverse barbell curl deceptively looks like a regular barbell curl, but has an important twist!

Reverse Barbell Curls

The big difference to the regular barbell curl is that you do the reverse barbell curl with your hands facing away from you.

This moves work to your brachioradialis muscle, with a side order of biceps and brachialis involvement. It can make quite a difference for your arms:

Slight Movement Is Ok

As I said in the video, moving the upper arms forward a bit is ok, as it allows for a full range of motion. Some people say that this takes tension out of the muscles for a moment, but to me that doesn’t seem to make any great difference to the effectiveness of the exercise.

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Latest Comments

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8 Comments

  1. Kim says:
    June 13, 2013 at 12:53 am

    Pretty sure I’ve never tried these – better get on it!!!

    Reply
    • evilcyber says:
      June 13, 2013 at 2:28 pm

      Let me know how they work for you! 🙂

      Reply
  2. Dr. J says:
    June 13, 2013 at 4:16 pm

    I do these with dumbbells. Is there a problem with doing these, regular curls and hammer curls at the same workout? The order I use is regular, reverse, and hammer last.

    Reply
    • evilcyber says:
      June 14, 2013 at 3:55 pm

      The reverse and the hammer both have the brachioradialis as target, but the reverse in my opinion hits it harder. If you want to push the brachioradialis to do the max, then the order you have them right now should work best.

      Reply
  3. dmitry says:
    June 17, 2013 at 5:38 am

    I really can’t help my self asking that is it ok to perform in a sitting position?

    EC, as always good videos.

    Reply
    • evilcyber says:
      June 17, 2013 at 3:01 pm

      Theoretically yes, but you would have a limited range of motion – your legs would be in the way of going all the way down with the barbell 😉

      Reply
  4. shrenik says:
    June 18, 2013 at 4:31 pm

    although i havent yet looked at the video cos am on a phone u should mention that elbow tendonites is a common problem with this exercise so if u feel joint pain u shouldnt be doing it,and doing it on a preacher curl can be a better idea-harder to cheat+emphasize on brachialis 🙂

    Reply
    • evilcyber says:
      June 19, 2013 at 4:14 pm

      I think it is less a problem with this specific exercise, but with forearm exercises in general. Too many people overdo forearm training, not realizing that those muscles have to work along in many other exercises they do.

      Reply

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