These are performed just like regular barbell curls with the only exception being that the palms are facing down. The palms down position will force the brachialis and the brachioradialis of the forearm to work intensely during this movement.
Make sure you keep your elbows locked into your sides, and wrists straight throughout the set. Keep the weight moderate and the reps in the 10-12 range. If you find that doing reverse curls with a straight bar is uncomfortable, try using an EZ-curl bar instead.
OVERHEAD CABLE CURL:
This unique exercise is my personal favorite for a targeted assault on the brachialis. Place a flat bench in front of a weight stack on one side of a cable crossover machine.
Make sure that the bench is at …show more content…
Let me give you two sample choices here: concentration curl or standing barbell curl. This should be easy to pick standing barbell curl is the clear winner but many guys still start their arm workouts with light exercises.
It's like putting reverse-grip press-downs early in your triceps routine, or doing leg extensions first on leg day. Sure, it can work in a pre-exhaust (in which you intentionally order the exercises with single-joint movements first), but not as part of your staple mass-building routine.
Another reason the standing curl is such a good choice is that you can generate a bit of momentum through your hips once you approach muscle failure. This doesn't mean you should use a ridiculously heavy weight and start rocking back and forth on your very first rep, but after you've done 6-8 reps with clean form, a bit of body English can help you get past a sticking point for another rep or two. Use just enough momentum to get past that sticking point. If you have to throw your back into the movement, you'll end up with a lower-back strain.
As far as challenging weights go, there's no reason not to push yourself early in your routine when your energy levels are high. Rather than doing 3 sets of 10, go a little heavier and choose a weight in which you might be able to do only 6-8