Muscle Group: Biceps

This exercise isn’t performed nearly enough at gyms these days. Reverse Barbell curls develop the biceps and pack mass on to your forearms.

  1. Grab a barbell with an overhand grip, place your hands about shoulder width apart. Allow the bar hang down in front of you at arm’s length.
  2. Having your elbows fixed by your sides, curl the bar upward, holding the bar with your thumb over it – NOT below it.
  3. Bring the bar up right under your chin, squeeze your biceps as hard as possible at the top, then lower the weight slowly down to the starting point.

Note: The video below shows Rich Piana demonstrating the reverse barbell curl. Thumbs over the bar – always! You can do a variation of this exercise by switching the barbell for a pair of dumbbells.