Overhand Curl - Barbell Overhand Curl Illustrated Tutorial
Reverse CurlGenerally, a barbell is used. The main training targets are the extensor muscles of the forearm, that is, the outer side of the forearm, and the brachialis muscles of the upper arm. Generally, a standing position is used.
Target muscle groups:Forearm muscles
This exercise mainly exercises the wrist extensor muscles and finger extensor muscles, as well as the brachioradialis and brachialis muscles. It also has a mild exercise effect on the biceps brachii.
Action essentials:
1. Preparation: Stand with your feet shoulder-width apart, hold the barbell with both hands in the middle position; droop your arms, hold the barbell in front of your thighs; keep your upper arms close to your sides, and bend your knees slightly .
2. Training actions: Slowly bend your elbows and lift the barbell as high as you can, but do not involve your upper arms; pause for a moment, then slowly lower the barbell and return to the starting position; repeat the above actions until Complete a set of exercises.
Note:
1. During the entire movement, the forearms should always be close to the sides of the body. When you slowly perform this exercise, you will feel extremely strenuous on your forearms. Try not to move your elbows back and forth. When the barbell curls to the top of the movement, the extensor muscles of the forearms must still be under the influence of gravity. Lift and lower the barbell with your elbows, and do not swing your body to assist. The weight load used during forearm exercises should not be too large.
2. This action will also train other muscles of the forearm and upper arm, which is very useful for increasing arm circumference.
3. Pay attention to the difference between the grip of the barbell curl and the biceps exercise. Different grips have completely different effects.
4. Other similar actions:
