The forearms are a body part that helps make your arms look more solid and full. Nothing worse than seeing a guy with big biceps and skinny forearms. This is very noticeable as one rolls up their sleeves and can be built up with the reverse curls exercise. It is nice to have your biceps and forearms match. This means you need to pay as much attention to your lower arms as you do your upper arms. Not only will your forearms grow, but your grip will also get stronger too, and that’s always a good thing. Reverse curls will change how your arms look, giving you upper and lower arms you can be proud of.
How to do the reverse curls exercise.
Hold a barbell with an overhand, hip-width grip. Place your thumbs on top of the bar. This is called a false grip and makes the exercise more demanding and effective. Stand with your feet firmly planted on the floor and about shoulder-width apart. Bend your knees just a little bit for balance. Relax the barbell across the front of your thighs, arms straight. Stand up tall, eyes straight ahead, and pull your shoulders down and back. Tighten your abs.
Without jerking or leaning, bend your arms and curl the bar up to your shoulders. At the top of the movement, flex your wrists slightly to maximize forearm activation.
Smoothly extend your arms and repeat.
When doing a reverse curl you can either use an EZ curl bar or a straight barbell like an Olympic bar. Do not think that you can lift a similar weight to what you can with an underhand grip, the short answer is: you cannot. Start with around half of the weight that you would normally use for a regular barbell curl for 8 reps. Later, you can increase it after a set or two but it is important to get your form correct, so a lighter weight should do the trick.
What are the benefits of the reverse curls.
It not just helps in developing impressive looking arms but also it also increases your grip strength and makes your biceps less prone to injury. It is also very useful for alleviating some elbow pain that occurs due to an imbalance between the extensor and flexor muscles. It is one of the most effective strength gaining exercises targeting your wrists and biceps.
Some key benefits are:
- Bigger and stronger arm structure
- Increased grip strength and makes your biceps less prone to injury
- Alleviating elbow pain during imbalance between the extensor and flexor muscles
- Develops brachialis of your upper arm to lift heavier weights
- Strengthens brachioradialis of your forearm for better structure
Reverse curls seem to be overlooked at the gym.
Regular bicep curls are done by just about everyone at the gym at one time or another. But to see some one doing reverse curls or hammer curls is something I have rarely seen over the years. I think it is an exercise that is underrated and is not that popular among many weight lifters. Believe me if you do these reverse curls at least 3 days a week, you will notice an incredible change in your forearms. They start to look chiseled as they begin to form new muscles along the lower arm. Although it seems like a difficult exercise to perform, it really is one the most exciting ones because of the reverse grip. It feels a bit strange and awkward at first but once you start pumping them out you will appreciate them even more.
Reverse curls are great for golfers and baseball players.
Because reverse curls are such a strong builder of wrists and forearms, many athletes have used this underrated exercise. You can tell when a person has been doing their reverse curls because the entire arm looks extremely solid while the lower part of the arm is thick and bulky matching the bicep. Also known as “Popeye arms” like the cartoon character who eats his daily spinach. Some athletes such as Steve Garvey and Steve Yeager from 1970s Los Angeles Dodgers both have Popeye arms due to reverse curls.
Reverse Curls can be done different ways.
This cool exercise can be done with a barbell, a curl bar or with dumbbells. All three ways are very good for building up the lower arm. The guys who really want the shredded forearms will most likely do all three. You will notice that your wrist are getting a lot stronger this way giving you more power at benching and other exercises.
You can do these sitting down on a preacher bench (with pad) which will give you a whole new burn on the forearms. You can do them standing against a wall for strict form. You can do these with both light and heaver weights as well. Sometimes I like to end my bicep workouts with heavy reverse curls to get that overall pump. I will do 3 sets of 8 repetitions and just burn it out until my arms are pumped.
The reverse curl is mandatory in every arm workout.
The more you incorporate reverse curls in your workouts the more you will see how much they can do for you. Your grip will become noticeably stronger. You will build more muscle throughout your body because your wrists can handle more weight. Your body will look more complete as your forearms are now matching your big biceps. And they are refreshing to do because it mixes things up so you don’t get too bored with the same typical exercises. The muscles and lines that you will notice in a few weeks is totally an awesome feeling Your arms will tell everyone that you are a hard worker at the gym. Your friends and family will notice that you look stronger and more confident. The reverse curl gives your arms that finishing touch that most guys seem to overlook.