Reverse Barbell Curl
- This hits the Long Head of the bicep and the Brachialis.
- Use a shoulder width grip.
- Don’t use a weight so heavy you have to rock your body backwards to lift it up.
- If it stresses your wrists, switch to an E-Z Curl Bar.
- Make sure you fully extend the arms at the bottom of the movement.
- Don’t rush! Try two seconds to come up and three seconds to lower it.