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Forearm Workout (1) – Reversed Barbell Curl

April 14th, 2010 · 1 Comment ·


You may have done many workouts to train for bigger biceps.  However, the forearms are still lagging, making your arms look pretty much unbalanced.  Even if you do not train it for aesthetic appeal purpose, strong forearms are still important in helping you to improve your workouts in deadlifts or games like tennis or badminton. If that is the case, you should consider include reverse barbell curls to your workout regimen.  It is like the traditional barbell curls except you use reverse (overhand) grip on the bar.  This workout really hits the forearms extensor and brachio radialis hard.  Biceps are involved too, but not much.



  1. Grip an EZ bar at about shoulder width with overhand grip.  Grip the EZ Curl bar as shown in the below diagram.  Your hands should be placed at the bottom of the downward angle of the bar.  This position gives you the best activation of the muscles.
  2. Choose a light weight instead of heavy load.  In the starting position, your arms are straight down and fully extended.
  3. Stand straight up with your chest up and abs tight.  Feet are shoulder width apart.  Knees bent slightly.
  4. Keep your elbows closed to your sides.
  5. Now, curl the bar up towards your chest until your forearm is almost vertical.
  6. Pause for a while.  Slowly lower the barbell down.  Do it as slow as possible.
  7. Do 3 sets with 8 to 12 repetitions each set.




  • Instead of straight bar, I recommend EZ Curl bar because it places less strain on your wrists throughout the movement.  However, using straight bar occasionally will work the muscles at different angles.
  • You can also replace the bar with dumbbells.  You will find that it takes more effort to maintain proper form.
  • Make sure your keep your elbows locked close to your body.  If you swing your elbows from side to side, the load will be taken by your biceps and shoulders.
  • Also, be sure that you do not swing your body forth and back or use any momentum to lower down the bar.




Category: Forearm

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1 response so far ↓
  • Barbell Weights // Feb 14, 2011 at 5:53 PM

    Great and informative post! Forearms are so hard to work out, so thanks for detailing it here and giving some good pictures to go by!

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