The biceps muscle is one of the most popular muscles to train. It is a muscle group that many people want to develop for aesthetic reasons. One exercise that can help you build bigger biceps is the reverse grip biceps curl. In this article, we will discuss this exercise, how to do it properly, and its benefits.
What is a Reverse Grip Biceps Curl?
The reverse grip biceps curl is an exercise that targets the biceps brachii muscle, which is located in the upper arm. It is a variation of the traditional biceps curl, but instead of using an underhand grip, you use an overhand grip. This exercise is also known as the reverse barbell curl or the reverse dumbbell curl.
How to Perform the Reverse Grip Biceps Curl?
To perform the reverse grip biceps curl, you need a barbell or dumbbells. Follow these steps:
- Stand with your feet shoulder-width apart and hold the barbell or dumbbells with an overhand grip.
- Keep your elbows close to your body and your palms facing down.
- Curl the weight upward until your biceps are fully contracted.
- Slowly lower the weight back to the starting position.
- Repeat for the desired number of repetitions.
Benefits of the Reverse Grip Biceps Curl
The reverse grip biceps curl offers several benefits:
- Targets the biceps brachii muscle
- Engages the brachioradialis muscle, which is located in the forearm
- Helps to develop overall arm strength and size
- Improves grip strength
- Variation to traditional biceps curl
Common Mistakes to Avoid
Like any other exercise, the reverse grip biceps curl has some common mistakes that you should avoid:
- Using too much weight
- Swinging the weight to lift it up
- Not keeping your elbows close to your body
- Not fully contracting your biceps at the top of the movement
Wrapping Up
The reverse grip biceps curl is an effective exercise to help build bigger and stronger biceps. It targets the biceps brachii muscle and engages the brachioradialis muscle. Remember to avoid common mistakes and perform the exercise with proper form to maximize its benefits. Incorporate the reverse grip biceps curl into your workout routine to take your arm development to the next level.