Reverse barbell curls for big forearms

In this post, I will explain how you can build big forearms by doing reverse barbell curls.

You can build big forearms like Popeye if you do this exercise right 🙂

Reverse barbell curls is one of my best exercise for forearms. If you are in bodybuilding, this exercise can help you a lot. You know why? The reason is that this exercise helps you in making big forearms and when you have big forearm, it is beneficial to you.

When you have big forearms, you will be able to grip better and you can also do many of other exercises easily. This will help you in building muscle mass quickly because you can lift heavier weights. Lifting heavy weights is key to making big muscles.

So reverse barbell curls can be boon for your bodybuilding efforts.

So let’s find out which muscles are worked when you do reverse barbell curl? This exercise is primarily used to build your upper forearms and your outer biceps. It builds your outer biceps also whenever you do this exercise.

So let’s learn to do reverse barbell curls?

You do this movement the same way you will do barbell curls however you will hold the barbell in a ‘reverse way’. You will lift the bar with your knuckles faced away from the body. Lift the barbell with your palms facing inwards.  After picking up the bar, lift the bar in a curling motion unless it reaches your shoulder. When it reaches your shoulder, you have to flex your forearm and your bicep muscle. This is called as ‘peak contraction’ principle. The weight should be brought down slowly in a controlled fashion until it touches your thighs again.

When you are doing this movement, you have to make sure that your elbows are near your body and they move outside. This ensures that your target muscle is doing the work.

Only your forearms should move in this exercise.

I have generally felt that whenever I do this exercise I am able to lift around 20 to 30 pounds lighter than what I would ideally lift while I am doing barbell curls. I think this exercise will build big forearms for you and you can do this exercise on your biceps day.

You can do 4 sets of this exercise and you can do 8 to 12 repetitions if you are trying to lose weight and you can 4 to 6 repetitions if you are trying to build your muscle mass. It all depends on your goal.

Continue Reading

Doing Standing and Sitting Dumbbell curls the right way.

If you have read my blog for a while, you must have figured out that I love biceps workout. In this blog post, I will be explaining how to do dumbbell curls that right way.

Doing the proper bicep curl to build your biceps is necessary because it helps to build your biceps that you have always dreamed of.

In this blog post, I will explain how you can do dumbbell curls the right way. My last post was about alternate dumbbell curls and let me be honest, I am not a fan of that exercise because I think when you are alternating the dumbbell curl movement, you are giving some time to rest your biceps.

This takes the tension off the biceps and this is something that you don’t want. You always should be building continuous tension to your biceps or any other muscle you are building.

So what is the right way to do dumbbell curls?

You can do dumbbell curls standing, sitting or on an incline bench.

Let’s talk about how you can do this movement when you are standing. To do this movement standing, you should pick up the dumbbells that you can lift and your dumbbells should be facing the mirror whenever you are doing this. In a curling motion, lift the weight up until they reach your shoulder.

When the dumbbells reach the shoulder, you should flex your biceps and then drop the dumbbells slowly. You have to do the movement slowly and you have to feel the tension in your biceps all the time when you are doing this movement.

When you are doing this movement standing you can cheat a little which helps when you are working on building muscle mass.

If you want to do some perfect movement and you don’t want to cheat, then I would advise you to do this movement sitting on a bench. This provides some extra isolation and it will be good for your biceps when you do this movement.

When you are doing dumbbell curls sitting or a seated bicep curl, you do the movement the same I have explained above. Only difference will be that you will be doing this movement when you are sitting on the bench.

So when you are thinking of defining your bicep muscle, you can always do dumbbell curls sitting and when you want to build your muscle and expand it, you can then do this exercise when you are standing.

Other alternative way to do this exercise is that you can do incline dumbbell curls. For doing this you will need a inclined bench that you use for exercising your upper chest. You will lie down on the incline bench and your dumbbells will be on the side. This exercise will train the muscle fibers which were not possible when you do the standard dumbbell curls movement. The reason is that you are using a longer range of motion when you are doing incline dumbbell curls.


Continue Reading

Alternate dumbbell curls for big biceps

If you want to know how to do alternate dumbbell curls, you have come to the right place. Alternate dumbbell curls isolate your biceps muscle and you can do it as an ending movement for building your biceps. You can replace it with one exercise like concentration curls for one or two workouts. However I want to state that I like concentration curls more than this exercise. I have explained how to do concentration curls in other post so I won’t get into exact details about it.

It is always good to start with barbell curls because it is a good basic compound exercise which is necessary. You can finish by doing isolation exercises.  

So let’s get into how to do alternate dumbbell curls. To do this exercise, you have to get some dumbbells that you are comfortable with and stand with them. When you lift the dumbbells at that time, they will at the side of your thighs. In a twisting motion, you should lift the dumbbells until they are ahead of your thighs. When they are ahead of your thighs, your grip will be facing forward and you have to lift the dumbbells in a curling motion.

Do this in a controlled fashion and lift it till the dumbbell reaches the shoulder. Flex your biceps over the top of the movement and then drop the weight down slowly. Do the same movement with your other arm.

The point is that you have to do this movement using an alternative movement, so that you don’t have to lift the dumbbells together like you would do in a dumbbell curls movement.

This exercise will bring definition to your biceps and you can incorporate this routine in your biceps workout.

Some things to remember whenever you are doing alternate dumbbell curls

You have to make sure that you don’t rock your body while doing this movement. You have to keep your back straight while doing this movement.

Another thing that you can do while doing this movement is you can sit on your bench and then perform this movement. This will ensure that you don’t cheat and focus will be on the right muscle.

As this is an isolation movement, you can use high repetitions for this exercise.

You can do 4 sets between 8 to 12 repetitions. These are lot but you will feel an awesome pump whenever you are doing this.

Continue Reading