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Seated Barbell Reverse Curl

How To Perform The Seated Barbell Reverse Curl Exercise

Seated Reverse Barbell Curls exercise is one of the variants of the classic “curls” that train the biceps. The reverse grip, with both palms facing downward, excludes the involvement of the biceps in this exercise, leaving most of the workload to your forearm muscle groups. This exercise works out the flexor muscles of the forearm (brachioradialis, brachialis and biceps brachii) and the extensor muscles of the forearm such as the extensor digitorum and extensor carpi ulnaris.

 

reverse bicep curl while sitting

 

 

Equipment Required

  1. A barbell
  2. Suitable amounts of weight
  3. A weight bench

 

Seated Reverse Barbell Curls: Close Grip Technique

Instructions

  1. Begin by bending your knees and pick up the barbell. You should ensure that your back is always straight.
  2. Grip the barbell 2 thumb widths apart from its center with both of your palms facing downwards.
  3. Stand up and then sit down at the bench’s end and keep your knees together, back straight and feet forwards.
  4. While exhaling, curl the barbell upwards and ensure that your upper arms are solid and strong to your sides.
  5. While inhaling, lower the barbell back to your starting position in a slow and controlled manner. Don’t allow the barbell to hit your legs since this will enable you to maintain pressure on your forearm muscles and enhance the overall benefits of this exercise.
  6. Do several repetitions of this exercise that you are comfortable with.

 

Straight Grip Seated Reverse Barbell Curls: Straight Grip Technique

Instructions

  1. Begin by bending your knees and pick up the barbell. Your back should is straight when performing this movement.
  2. Hold the barbell in a shoulder wide grip.
  3. Stand up and then sit down keeping your knees and feet together.
  4. While exhaling, curl the barbell upwards and ensure that your upper arms are solid and strong to your sides.
  5. You should then inhale while lowering the barbell back to your stating position in a slow and controlled manner. You should ensure that your wrists and hands and wrists are always solid and straight when performing this movement.
  6. Do several repetitions of this exercise that you are comfortable with. You shouldn’t allow the barbell to touch your legs.

 

 

Seated Reverse Barbell Curls: Wide Grip Technique

Instructions

  1. Begin by bending your knees and while keeping your back straight pick up the barbell.
  2. With your palms facing downwards, grip the barbell two inches outside shoulder-width apart.
  3. Stand up and then sit down at the bench’s end and ensure that your back is straight.
  4. Curl the barbell upwards while exhaling throughout this movement and keep your upper arms solid and strong.
  5. Lower the barbell back to your starting position in a slow and controlled manner but don’t allow the barbell to touch your legs.
  6. Do several repetitions of this exercise that you are comfortable with. You shouldn’t allow the barbell to touch your legs.

 

Tips

  1. Do not allow the barbell to jerk your wrists downwards since may result in injury.
  2. If you are unable to perform this exercise properly, you should do several practice reps with a light barbell so that you can find your perfect comfort zone.
  3. This exercise requires a strong grip of the barbell, if you feel that the barbell is slipping out of your palms you should either use wrists straps or use a lighter barbell that will enable you to have a more secure grip on the barbell.