Reverse Barbell Curl

Reverse Barbell Curl

From neophyte to advanced trainee, regardless of status and/or experience, almost every weightresistance
trainee’s forearm routine includes the reverse barbell curl. The “granddaddy” movement of
all forearm exercises, the reverse barbell curl is a simple one to perform but correct movement methodology
is required in order to reduce the risk of injury to the lower back, and to gain the most out
of the exercise. It should be noted that the reverse curl exercise provides high-activation of the extensor
muscles located on the posterior
portion of the forearm, but also requires the
assistance of the biceps brachii and the brachialis
due to the fact that elbow-flexion is
involved.

Determining the Accentuated
Portion of the Forearm
As is the case with all of the forearm
movements, the forearm muscles cannot be
worked entirely independent of one another
and, in fact, whenever we grip anything,
both the anterior-median and posterolateral
muscle groups are always coincidentallyactivated,
if not to the same absolute degree.
For purposes of explanation however,
the most highly-activated muscle group will
be the indicated group for each exercise.
The generally-applied rule-of-thumb in determining
which of the forearm muscle
groups is more highly-emphasized during a particular
movement is the portion of the forearm
that leads the action.

Elbows To Remain Down, Back and
In
Elbows must be kept down, back, and in
during the movement application as the movement
action must be one of forearm-flexion
applied as a result of having the elbows locked
in place to serve as a fulcrum for the movement
of the forearms. There is a strong tendency to
raise the elbows up, and forward, and to flare
them out to the sides during the raising of the
weight in order to incorporate the surrounding
muscles into the movement application.

Tendency to Apply Hip-flexion
Action
There is a strong tendency to utilize a hipthrusting
action at the initiation of the concentric
contraction in effort to incorporate momentum
into the lift. There is also a tendency
to want to lean back during the execution of
the lift in effort to apply leverage to the lift.
Both these actions should be avoided as they
reduce the effectiveness of the exercise, and
could cause lower lumbar region injuries.

Considerations for Barbell
Selection
The reverse barbell curl movement can be
performed with a conventional (straight bar) or
with a cambered-bar. The straight bar provides
for a fully-pronated position of the hands while the cambered-bar provides a partially-pronated
hands position. The significance of the hand position is realized in the specificity-of-accentuation
that is applied to the muscles of the forearm.

Conventional (Straight) Bar Application
The straight bar approach provides for a “pinkies-up” pronated-grip application which accen-
tuates the posterolateral muscle group of the forearm. It should be noted that the brachioradialis
muscle is also involved this movement though not nearly as much as the posterolateral group. The
brachialis muscle of the anterior upper arm (lower region) is also involved but in a reduced capacity
as compared to its involvement during the cambered-bar application.

Cambered-Bar Application
The partially-pronated position of the hands during the cambered-bar application reduces the
stress on the posterolateral group (particularly the outer portion), and the brachioradialis muscle is
more prominently brought into play during the movement. This means that the emphasis of the
movement is significantly reduced on the lateral portion (area of the “pinkies”) and is more prominently-
applied over the medial portion (area of the thumbs). The extensor carpi ulnaris is eliminated
from the action and the extensor carpi radialis is more greatly accentuated. The brachialis muscle of
the anterior upper arm (lower portion), is also more highly-activated during the cambered-bar application.
For purposes of explanation, the straight-bar reverse curl exercise will be analyzed.

Note: the considerations for selection of conventional (straight) bar or cambered-bar would include
the consideration of what other exercises are included in the forearm exercise inventory. If the
hammer-curl exercise is on the list you may want to go with a conventional bar application. On the
other hand if there is no listing for the hammer-grip curl you may want to utilize the cambered bar in
effort to provide accentuation of the brachioradialis muscle.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by applying slight knee and hip- joint
flexion and establish a flat, rigid posture of the back.
- Grasp a barbell in a shoulder-width pronated grip. Wider grips reduce the natural ROM movement
application and encourage a rising of the elbows action. Closer grips encourage the elbows
to be brought out too far in front of the body and often induce the high-activation of the anterior
deltoids.
- Lower the arms to the fully-extended position and establish the down, back and in-close position
of the elbows.
- Initiate the concentric contraction phase of the movement by raising the forearms upward. You
will want to make certain to maintain the desired down, back and in-close position of the elbows
as the forearms are raised.
- You will want to avoid the natural tendency to apply a hip-thrusting action into the movement in
effort to apply leverage to the lift. Hip-thrusting severely reduces the effectiveness of the exercise
and could invoke injuries to the lower lumbar region as a result of the arching-of-the back posture
which is usually induced as a result of the exertion of the thrusting activity.
- Complete the concentric contraction phase of the movement by raising the forearms to the fullycompleted
concentric contraction finish-position at the top of the shoulders. You will want to be
certain to apply “pinkie-pressure” throughout the entire movement application in effort to provide
stimulus of the entire posterior region of the forearms. Pause for one count.
- Begin the eccentric contraction phase of the movement by lowering the forearms downward.
Remember to maintain the desired fixed-position of the elbows during the descent.
- Complete the eccentric contraction phase by lowering the weight to the fully-extended (approximately
mid-thigh) finish-position.
- You will want to avoid the urge to recoil at the conclusion of the lift in effort to cushion the effects
upon the forearms. As well, the shoulders may be experiencing a painful response to the
exertion placed upon them and high-concentration is required in order to maintain proper form
throughout the movement.
- You will also want to avoid the tendency to “short-arm” the completion of the eccentric contraction.
You will want to make certain to extend the forearms all the way down while keeping the
elbows in the fixed position.

Keys to the Lift
- Maintain the down, back, and in-close position of the elbows throughout the entire execution of
the exercise.
- Avoid utilizing a hip-thrusting action in effort to apply momentum into the lift.
- Extend the arms fully during the eccentric contraction phase of the movement.
- Avoid the tendency of allowing a recoiling action of the body to be applied in effort to cushion
the effects of the movement during the completion of the eccentric contraction phase.