A basic exercise for biceps and forearms is reverse bicep curl with barbell. This exercise also works the brachialis most effectively, thus thickening the biceps, and strengthens the hands.
Working muscles:
- Brachyradialis
- Biceps
- Hand
- Clearly works the brachioradialis muscle
Application
This exercise is used in fitness and bodybuilding for the qualitative pumping of biceps, forearms (brachyradialis), brachyialis. In powerlifting and other strength training athletes use this exercise to strengthen biceps, wrists and brachialis. From the positive effects we can highlight the strengthening of ligaments near the elbow and respectively prevent injuries in this area.
Anatomically this exercise is similar to the biceps hammer exercise. Since in this movement the load vector is shifted from biceps to shoulder muscles, the working weight is less compared with the biceps curls standing in reverse grip.
Lifting barbell on biceps with upper grip can be performed after basic biceps curls with barbell, if this exercise is included in biceps training, and first, if it is a forearms muscle workout.
The technique of reverse Bicep Curl with barbell
Take the starting position standing, taking the barbell with the grip from above (palms facing down), hands shoulder-width apart, elbows pressed in;
With the effort of the brachial muscles, forearms and biceps lift the bar to the top of the chest;
Slowly and under control lower the barbell to the starting position, but do not straighten arms at the elbows.
Mistakes
It is important not to bring the elbows forward while lifting, but to keep them stationary near the sides. Do not help by shaking your body, do not push the bar with your hips, and also do not bend your hands upwards.
Conclusions
Use this exercise in your workouts. Either as the main exercise or alternate it with hammer lifts, for example.
Useful links
https://www.youtube.com/watch?v=eve_ZgHapkw
https://www.youtube.com/watch?v=hfNRgBNVhk4
