Build Even Arms with the Reverse Curls Barbell: Here’s How.

reverse curl barbell
tip for reverse curl

The exercise to work your biceps and the muscles behind are the Reverse Curls Barbell. There are two muscles that a lifter needs to bring up the heavyweights. As such, both muscles are the Brachialis and Brachioradialis. This exercise is the most effective exercise for these two muscles.

The Reverse Curls Barbell also trains your biceps brachii muscle. Although, this training is less vigorous than that of the regular Barbell Bicep Curl. The less vigorous exercise helps you improve your grip strength and train the hidden muscles.

So, keep reading to find out everything there is to know about Reverse Curls Barbell.  

Reverse Curls Barbell

This exercise is also called Reverse Barbell Curls, Overhand Curls, or Pronated Curls. You target three primary muscles when you perform the Reverse Curls Barbell. These three muscles are Brachialis, Brachioradialis, and the Biceps Brachii. The secondary muscles targeted when performing this exercise are the Forearm Extensors.

This exercise falls under the strength type and beginner difficulty level when labeled. So, this exercise is easy to perform if you start slow and focus on your form. You can use lighter weights and move on up as you practice. You only need two pieces of equipment for the Reverse Curls Barbell, the dumbbell and the weights.

Step-by-Step Instructions to Reverse Curls Barbell

steps to perform Reverse curls  Barbell

When it comes to Reverse Curls Barbell, you need to maintain your form and increase the weight with time. Here is a step-by-step instruction on how to perform the exercise in the perfect form.

Steps To The Perfect Form

  1. To start this exercise, you need to load weight on your Barbell. The weight can be your decision and as per you find it appropriate.
  2. Next, you need to stand with your feet apart at a distance of your hip width. After assuming this position, grab the bar with an overhand grip. Your hands need to be shoulder-width apart. An overhand grip means that your palms are facing you instead of away from you, as in regular curls.
  3. After grabbing the bar, let it rest on your thighs in a way that it extends your elbows.
  4. After you’ve assumed your position, keep your elbows still. Next, you need to curl the Barbell and the weight towards your shoulders. You can do this by shifting your forearms in the direction of your biceps.
  5. Keep curling the weight till you make forceful contact with your forearms and biceps.
  6. After the forceful contact, you will feel a contraction. Try and stay in position for a moment and feel the contraction. Then you can lower the Barbell till you extend your elbows.
  7. Perform 6-12 reps to complete a set, and do 3-5 sets every day.

Here’s what to learn about the steps of performing Reverse Curls Barbell.

Benefits of Reverse Curls Barbell

Benefits of the Reverse curls barbell

The next thing about the Reverse Curls Barbell is the benefits of doing this exercise every day.

1. Greater Brachialis

Reverse Curls Barbell is special because it puts the biceps at a disadvantage. When we have to curl the Barbell with an overhand grip, the biceps lose their ability to produce force. This loss of ability to produce force leads to an inability to lift the weight. As the biceps are unable to lift, the Brachialis takes over in its place to do the heavy lifting. The Brachialis has help from the Brachialis, so the weight is lifted.

Performing your Reverse Curls Barbell with an overhand curl also helps you build bigger arms. Brachialis improves your bicep peak. Improving your bicep peak also helps your arm look much wider when it is well-developed.

When it comes to muscle fiber type composition, the Brachialis is slow-twitch. So, to target it, you need to do higher reps with slow negatives.

2. Brachioradialis Development

The next benefit of the Reverse Curls Barbell is that it is a fantastic forearm drill. This is because the exercise targets the Brachioradialis instead of the Bicep. The Bicep is the muscle that is usually targeted with Bicep Curls. So, the Brachaoradialis, which runs from your Bicep to the thumbs, is a thick slab of meat that needs a workout. The muscle also connects your lower and upper arms together, making it very important.

If the Biceps are in a weak position, it gets the Brachioradialis and the Brachialis involved. So, overhand curls are the best way to force the Bicep not to lift the weight.

The Brachioradialis is of fast-twitch muscles, unlike the Brachialis. So, these muscles react much better to low rep and explosive lifting.

Thus, it would help to target both of these muscles in your Reverse Curls Barbell. So, it is best to begin with heavy, Reverse barbells as you can lift the most exercise at the start of your workout. When you feel fatigued in your muscles, perform more reps but slow your tempo. Doing more reps per set and slowing your tempo will help you work the slow-twitch muscles. Working the slow-twitch muscles, in general, refers to the Brachialis in particular.

3. Proportional Arm Muscles

As the regular Bicep Curls only target your biceps, many lifters do not have equal muscles. The Reverse Curls Barbell targets your Brachialis and Brachioradialis. By targeting these muscles behind the Barbell, this exercise helps you. It will help you in sculpting big as well as proportional arms.

So, if your standard bicep curls make your arms look uneven, try Reverse Curls Barbell. By performing this exercise, you can train the muscles which are lagging. The hidden muscles will help you in lifting compound weights and a proportional arm.

 The muscles that these exercise targets are lagging when you build your biceps.