Reverse-Grip Barbell Curl
Differentiation: Mechanics
This variation of a Reverse Curl is unique. Here is how: you use an Olympic bar when performing this exercise. The Olympic bar has a wide weight distribution. This weight distribution increases the strength and size of the long head of your biceps even more.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain a fixed-weight barbell.
3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Stand behind the loaded bar running across your ankles.
6) ...with your feet shoulder-width apart for stability.
7) Bend down toward the bar.
8) Grasp the bar with your hands shoulder-width apart - using an overhand grip.
9) Raise the bar to standing position.
10) Hold the bar at your waist.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you curl the bar up towards your upper chest.
3) ...until the bar reaches your upper chest.
4) This is the ending position.
5) Hold the contraction for a count of one second.
6) Inhale as you lower the bar to the starting position using a controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows pinned against the sides of your body.
Avoid swinging your body in an attempt to assist with lifting the bar. Keeping your upper-body stationary will help concentrate the effort in your biceps.
Keep your upper arms stationary and focus on only moving your forearms.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Ader Fitness Arm Blaster | $25.10 | |
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | Fixed Weight Barbell |
No video has been published yet.
Appearing in the Video
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Tip
When holding the bar still at the top of the movement, you should feel a deep burn in your biceps and forearms. When curling, you should feel only your forearms and biceps contracting.