Arms
Reverse Bar Curl
Build thicker forearms and develop superior grip strength with this essential bicep variation.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and grasp the SZ-bar using a shoulder-width overhand grip.
Rest the bar against your thighs with your elbows tucked firmly against your ribs and a slight bend in your knees.
Exhale and curl the bar toward your shoulders by flexing your elbows while keeping your wrists straight and locked.
Continue the movement until your forearms reach a vertical position, ensuring your elbows do not drift forward.
Squeeze your forearms at the peak of the movement for a one-second pause to maximize muscle tension.
Inhale and slowly lower the bar back to the starting position along the same arc to maintain constant control.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the torso to lift the weight
- Allowing the elbows to flare out away from the body
- Letting the wrists collapse or bend during the upward phase
- Performing the eccentric portion too quickly without control
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.