This exercise targets: forearms, biceps
For this exercise, you will need: two dumbbells or an EZ bar
Stand shoulder-width apart with your back straight and your midsection tensioned up. Grip the dumbbells, at about shoulder width and arm's length. Your palms are facing towards you and are turned slightly toward each other.
Curl your dumbbells up to the top of your chest while keeping your elbows close to your body and your upper arms stationary. Hold this position for a second, return to the starting position and repeat.
Tips:
Keep your elbows close to your sides throughout the entire exercise.
Your palms are turned slightly toward each other to avoid forearm injury.
Use an EZ bar for the reverse barbell curl because it puts less strain on your wrists.
Focus on the proper reverse barbell curl technique, and not the amount of weight you are lifting.
Make this workout your last bicep exercise, because it hits your forearms and you don't want to wear them out at the beginning.
Exhale on the way up and inhale as you return to the starting position.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
For this exercise, you will need: two dumbbells or an EZ bar
Stand shoulder-width apart with your back straight and your midsection tensioned up. Grip the dumbbells, at about shoulder width and arm's length. Your palms are facing towards you and are turned slightly toward each other.
Curl your dumbbells up to the top of your chest while keeping your elbows close to your body and your upper arms stationary. Hold this position for a second, return to the starting position and repeat.
Tips:
Keep your elbows close to your sides throughout the entire exercise.
Your palms are turned slightly toward each other to avoid forearm injury.
Use an EZ bar for the reverse barbell curl because it puts less strain on your wrists.
Focus on the proper reverse barbell curl technique, and not the amount of weight you are lifting.
Make this workout your last bicep exercise, because it hits your forearms and you don't want to wear them out at the beginning.
Exhale on the way up and inhale as you return to the starting position.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions