Form Friday: Reverse Grip Bar Curl

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by Devin Sarno, NSCA-CPT

Exercise: Reverse Grip Bar Curl

Muscle Groups:  Biceps, Forearms

Importance:  This curl variation puts more emphasis on the brachialis than a traditional curl. It also targets the forearms, particularly the brachioradialis due to the pronated grip on the bar.

Proper Form:

  1. Grip a straight bar with an overhand grip, hands shoulder width apart.

  2. Keep your elbows tucked closely to your side and maintain a tight, even grip on the bar

  3. Keeping your upper arms in place, begin to flex at the elbow while bringing your knuckles up to your shoulders

  4. Flex at the elbow until your biceps are completely contracted and the bar is at shoulder height

  5. Pause briefly at the top of your contraction

  6. Slowly lower the bar back to the starting position by re-extending the elbow and lowering the forearms back down to a vertical position

Progression/Regression: Barbell Curl, Pulley Reverse Curl

Tips:

  • Hug your elbow in toward your mid-line throughout the entire movement

  • Keep your upper arms in place, you should not have movement at the shoulder joint

Sample Workout, 5 rounds:

  • DB Bench Press x 10

  • DB Bent Over Row x 10

  • DB Tricep Overhead Extension x 10

  • Straight Bar Reverse Curls x 10