Reverse Barbell Curl

This biceps variation uses a palms-down grip to emphasize the forearms and improve arm strength and stability.

Instructions

1. Stand upright with a barbell held at shoulder width using a pronated (palms-down) grip.
2. Keep your elbows close to your torso and your upper arms still.
3. Curl the bar upward by flexing your elbows while keeping your wrists straight.
4. Lift until the bar is at shoulder height, then pause briefly and squeeze your biceps.
5. Lower the bar back down slowly to the starting position.
6. Repeat for the desired number of repetitions.