Elite Physique The New Science of Building a Better Body

Biceps Reverse Curl
ISOLATION
Most people train their biceps using a curl with their palms facing up (i.e., standard
curl) or facing each other (i.e., hammer curl). However, performing an arm curl with
the palms facing down provides two benefits. First, it increases activation of the wrist
extensors, which get neglected by traditional presses and pulls. Second, the reverse
curl targets the brachialis that sits under the biceps. Taken together, the reverse curl
helps you increase the size of your forearms and upper arms.
HOW TO DO IT
1. Stand with a dumbbell or kettlebell in each hand, palms facing behind you and
elbows against the side of your torso (see figure a).
2. Brace your abs, squeeze your glutes, and then bend your elbows until your forearms
are six inches (15 cm) in front of your shoulders (see figure b).
3. Slowly straighten your arms while keeping your elbows against your sides and
repeat.
a
b
ADVANTAGE
This variation targets the wrist extensors and brachialis muscles.
COACHING CUES
• Avoid any flaring or forward shifting of the elbows.
• This exercise can also be performed with an EZ-curl bar.
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