Secret
Training Tip #733 - Reverse Grip Curls - How This
Underused, Underrated Exercise Can Unleash Your
Arm Size
Want to learn a shortcut to bigger arms? Check
out this powerful information on the Reverse Grip
Curl. You're leaving potential arm size on the
table if you neglect this exercise.
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What
is the one arm exercise you'll very rarely see anyone
in the gym do? The Reverse Grip Curl, of course! There
are two main reasons it's such a neglected exercise:
1.
If you're doing it correctly, you can't use nearly as
much weight as you could with a regular-grip barbell
curl. Many lifters are going to opt for the exercise
that allows them to use heavier weight with the thought
that it'll be more effective for building up the arms.
2.
The Reverse Curl works a muscle in the arms that is
not particularly visible: the brachialis (located on
the lower aspect of the upper arm, just below the bicep
muscle). Not being visible often translates into not
being important in the eyes of many trainers.
But
for the lifter in search of bigger arms, the Reverse
Curl is a KEY exercise. Want to know what a well-developed
brachialis muscle does? It push the peak of the bicep
muscle up higher, making for a more dramatic flex and
an overall bigger arm!
So
if Reverse Curls aren't a part of your arm-training
routine, it's time to take another look at this neglected
exercise. And, of course, I've got tips to help you
make it even MORE effective!
Look
for the link at the end of the article for pictures
of this exercise and the tips in action.
How To Do It:
For
this exercise, y ou can use either a straight barbell
(e.g. an Olympic bar) or an EZ Curl bar. Start with
about HALF of the weight you would use for a regular
barbell curl for 8 reps - you may increase it later
but it's important to use a lighter weight to start
with to make sure you're using proper form. This exercise
can easily turn into a "clean" movement with
a lot of momentum if you use too much weight.
Take
a shoulder-width grip on the bar. Instead of gripping
with your hands underneath the bar like a regular curl,
grip on TOP of the bar (this is known as a pronated
grip). If you're using an EZ bar, grip it on the downward-sloping
parts of the bar just outside of the central straight
section.
Keeping
your elbows close to your sides, knees slightly bent,
and hands gripped tightly onto the bar, curl it up as
you would with a regular curl. Because you are gripping
the top of the bar, the supinated grip will utilize
the brachialis muscle to move the weight. You'll feel
strong tension in your forearms as well, especially
as you come to the top of the curl.
Hold
for a second at the top, then lower slowly. You should
feel the area under your lower biceps swelling up with
blood.
That's
it!
Tips and Tricks:
1. For an extremely intense "grip drop set,"
try this techinque. Instead of taking the time to reduce
the weight on your drop sets, you can accomplish the
same increased tension by changing your grip on the
bar.
Start
with a very close grip (your hands placed about 3 to
4 inches apart). Do as many reps as you can with this
grip width. The closer grip puts a more intense contraction
on the brachialis - the reason we don't use it for regular
sets is that it will reduce the amount of weight you
can use for the exercise.
When
you've done as many reps as possible with the very close
grip, set the bar down and move your hands out to a
shoulder-width grip. Do as many reps as you can with
that grip. When you've done as many reps as you can
with that width, set the bar down and move your hands
out wider (I like to use index finger on the smooth
guide circle on the Olympic bar). This grip is similar
to what you'd use for a barbell hang clean and the movement
itself on this last set can incorporate some momentum
in order to keep the bar going. This will completely
burn out your brachialis muscles.
2. When you come to the top of the Reverse Curl, let
your wrists flex back and raise your elbows until they
are pointing directly forward. This will look like the
arm position for the front squat. This will provide
a more full contraction of the brachialis muscles.
This
will look like a 4 part movement: first, the normal
reverse curl, then the elbows raise up and the hands
flop back, then you lower the elbows, then you lower
the bar to the bottom position.
3. When you're doing the Reverse Curl with the EZ bar,
don't grip the bar with your thumbs against the top
of the slope of the bar. Grip the bar at the BOTTOM
of the slope. When you grip at the top, you will be
bracing your thumb against the center section of the
bar, decreasing the work the forearm and gripping muscles
must do - this work is among the major benefits of the
exercise. By gripping at the bottom of the slope, you
get no bracing effect and you get more tension on the
target muscles.
4. As you do the Reverse Curl, try to bring your elbows
together. This will increase the contraction of the
brachialis at the top of the movement. Try to imagine
you are rotating your arms inward as you are curling
the bar up.
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Conclusion:
The
Reverse Grip Barbell Curl is not a glamorous exercise
and it won't turn heads while you're doing it. What
WILL turn heads are the results you get when you work
hard at it!
How
To Do It:
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- 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.
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- 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).
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Gripping an EZ Curl Bar For Reverse Curls:
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- 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.
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- 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.
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Grip Shifting Drop Sets For Reverse Barbell Curls:
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- 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.
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- 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.
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- 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.
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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.
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