The following information is a supplement to the article entitled "Secret Training Tip #733 - Reverse Grip Curls - How This Underused, Underrated Exercise Can Unleash Your Arm Size" found in Issue #44 of BetterU News. This page demonstrates how the exercise is performed.

How To Do It:

This is the start position of the Reverse Grip Barbell Curl. The hands are in a pronated (palms back) position on the bar, about shoulder-width apart.	Curl the bar up to the top as you would in a regular barbell curl, keeping your knees slightly bent and arms at your sides. Squeeze the brachilis hard at the top (it will feel like you're trying to squeeze the biceps but they won't be activated).

Gripping an EZ Curl Bar For Reverse Curls:

	This is the best position to grip the EZ Curl Bar for Reverse Curls. Note how the hands are placed at the BOTTOM of the downward angle of the bar. This ensure you get the best activation of the brachialis and forearms.
	This will still work okay, but it's not as good as in the picture above. When you grip at the top of the curve, your thumbs hook under the bar and it takes away some of the tension that should be going to the target muscles. Stick with the first method.

Grip Shifting Drop Sets For Reverse Barbell Curls:

	This is the first grip you'll take on the bar. Note where the hands are placed - about 4 inches apart and on the smooth, center section of the barbell. This is the strictest grip position.
	When you can't do any more reps with the first grip, shift your grip over a little wider. In this grip, your hands will be about shoulder-width apart, just on the area where the bar becomes textured for gripping.
	When you can't do anymore reps on the second grip, shift over wider until your pinkies are on the smooth markers on the Olympic bar. The reverse curl movement will look like a slow "clean" movement". This grip uses the traps and back to assist with moving the bar.

The Four Part Reverse Curl Movement:

This version of the Reverse Curl adds in an extra movement at the shoulder to further increase the contraction on the brachialis muscles. You start with the full Reverse Curl then, when your hands are at the top, you raise your elbows until they point straight forward. Hold for a second, then lower your elbows, then lower the bar to the bottom position.