helps you to add height to
yom biceps.
416
Reverse Curls
Purpose of Exercise: TO
DEVELOP THE OUTSIDE OF
THE BICEPS.
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forearm development.
Execution: [1\ Standing wi th
your feet a few inches apart,
grasp a barbell with an
overhand grip and h old it
down in front of you at arm’s
length. (2) Keeping your
elbows steady, curl the weight
out and up to a position about
even with your chin . Lower
the weight through the same
arc, resisting all the way
down.
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Gripping the bar thisway, you put the biceps in a
position of mechanical
disadvantage, so you will not
be able to curl as much
weight. The reverse grip
makes the top of the forearm
work very hard .
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Reverse Curlsfor the biceps ra ther than the
forearms do not begin with
any kind of Reverse Wrist
Curl.
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Keep the wrists steadyas you curl the weight up.
Notice that the thumb is kept
on top of the bar. This will
help to work the outside
brachialis.
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Machine Curls
A lot of equipment companies
make Curl machines designed
to allow you to subject your biceps to full-range rotary resistance. One advantage of these
machines is that they allow
you to do heavy forced negatives, your workout partner
pressing down on the weight
as you resist during the downward part of the movement.
Another is that you can often
get a longer range of motion,
giving you more stretch and
total contraction. However,
machines lock you into one
narrow range of motion, which
will not allow for a really full