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Biceps Curl (Barbell Reverse Grip)

Target Muscles: Biceps brachii, Brachialis, Brachioradialis. This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well. Starting position: • Stand on a flat surface free of obstructions with a barbell on the floor or on a rack. • Bend down and grasp the barbell with your palms facing down/backward. • Stand with your arms by your sides. • Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back. Motion: • Keeping the palms facing down, slowly curl the barbell forward, then upward, then in toward your shoulders while keeping your elbows at your sides and your upper arms completely still. • Slowly lower to the starting position. Key Points: • Keep elbows from moving forward and backward. • Keep wrists straight. • Keep your trunk muscles tight and maintain a very slight arch in your lower back.
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