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Standing Reverse Grip Curl

Exercise Profile

Body PartForearms
EquipmentBarbell
Primary MusclesBrachioradialis
Secondary MusclesBiceps Brachii, Brachialis
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Introduction to the Standing Reverse Grip Curl

The Standing Reverse Grip Curl is a strength training exercise designed to target the brachialis muscle of the upper arm, enhancing arm strength and size. It's an ideal workout for individuals aiming to improve their upper body strength, particularly athletes and weightlifters. Incorporating this exercise into a workout routine can lead to improved grip strength, enhanced arm aesthetics, and better performance in sports and activities that require strong arms.

Performing the Standing Reverse Grip Curl: A Step-by-Step Tutorial

  • Keep your elbows close to your torso at all times and maintain a straight back and tight core.
  • Slowly curl the weights while keeping your palms facing up, continue to lift until your biceps are fully contracted and the bar is at shoulder level.
  • Hold the contracted position for a brief moment as you squeeze your biceps.
  • Gradually lower the weights back to the starting position, ensuring that you fully extend your arms and inhale as you perform this part of the movement.

Tips for Performing Standing Reverse Grip Curl

  • Controlled Movement: Curl the weights while contracting your biceps as you breathe out. Only your forearms should move. Avoid the common mistake of using your back or shoulders to lift the weights, which can lead to injury and won't effectively target your biceps.
  • Pause and Lower Slowly: Hold the contracted position at the top of the curl for a brief pause as you squeeze your biceps. Then, slowly begin to bring the dumbbells back to the starting position as your breathe in. Avoid the mistake of dropping the weights quickly, as controlling the downward phase of the curl is key to maintaining muscle engagement and preventing

Standing Reverse Grip Curl FAQs

Can beginners do the Standing Reverse Grip Curl?

Yes, beginners can do the Standing Reverse Grip Curl exercise. However, it's important to start with lighter weights to ensure proper form and prevent injury. As with any new exercise, it might be beneficial to have a trainer or experienced individual demonstrate the exercise first to ensure it's being done correctly. Always remember to warm up before starting any exercise routine and cool down afterwards.

What are common variations of the Standing Reverse Grip Curl?

  • The Hammer Curl: This version uses a neutral grip, with palms facing each other, and can be a great way to target different parts of the bicep and forearm.
  • The Zottman Curl: This unique variation involves curling the weight up with a regular grip, then turning your palms down and lowering the weight with a reverse grip.
  • The Incline Reverse Grip Curl: This variation is performed on an incline bench, which changes the angle of the exercise and targets the muscles differently.
  • The Concentration Reverse Grip Curl: This version is done one arm at a time, usually while sitting, and involves bracing the elbow against the inner thigh to really isolate the bicep and forearm.

What are good complementing exercises for the Standing Reverse Grip Curl?

  • Tricep Dips: While this exercise primarily targets the triceps, it also engages the forearms and biceps, which are the primary muscles worked in the standing reverse grip curl, thereby ensuring balanced arm development.
  • Wrist Curls: These specifically target the forearm flexors, which are secondary muscles engaged during the standing reverse grip curl, helping to improve grip strength and endurance that can benefit the execution of the main exercise.

Related keywords for Standing Reverse Grip Curl

  • Reverse Grip Barbell Curl
  • Forearm Strengthening Exercises
  • Barbell Forearm Workouts
  • Standing Reverse Curl Technique
  • Reverse Grip Bicep Curl
  • Barbell Exercises for Forearms
  • Reverse Grip Arm Exercises
  • Standing Barbell Reverse Curl
  • Forearm Muscle Building Exercises
  • Reverse Grip Strength Training