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Instructions
- Stand upright holding a barbell with a neutral (hammer) grip and arms fully extended.
- Keep your elbows close to your torso and stationary throughout the movement.
- Curl the bar upward using forearm and biceps strength until forearms are vertical.
- Pause briefly at the top for full contraction.
- Lower the barbell slowly back to the starting position with control.
Technical Tips
- Do not swing or use momentum to lift the bar.
- Keep wrists straight and neutral to avoid strain.
- Focus on squeezing the forearms and brachialis at the top of the curl.
Breathing Tips
- Inhale while lowering the barbell.
- Exhale as you curl the bar upward.
Medical restrictions
- Wrist tendonitis or carpal tunnel syndrome
- Elbow joint inflammation
- Forearm muscle strains
The Reverse Hammer Curl with a straight barbell is an advanced variation of the classic curl movement that effectively targets the forearms and biceps using a neutral grip. By holding the barbell with palms facing each other, this exercise reduces wrist strain and increases the recruitment of the brachioradialis and brachialis muscles, making it a key movement for developing arm thickness and functional strength. Unlike traditional curls, this variation places less emphasis on the biceps peak and more on the overall density of the upper forearm. It's a particularly valuable movement for athletes and bodybuilders looking to balance upper-arm development and improve grip strength. Integrating the Reverse Hammer Curl into your arm routine can help minimize imbalances between the forearm and upper-arm muscles and reduce the risk of injuries related to weak gripping muscles. Suitable for intermediate lifters, this exercise demands proper form and controlled execution for maximum effectiveness and safety.
What muscles do reverse hammer curls with a barbell target?
Reverse hammer curls with a barbell primarily target the forearms and biceps, especially the brachioradialis and brachialis muscles, helping build arm thickness and grip strength.
Is a reverse hammer curl better than a regular hammer curl?
A reverse hammer curl emphasizes the forearms and brachialis more than a regular hammer curl, making it ideal for balanced arm development and stronger grip endurance.
Can beginners do reverse hammer curls with a barbell?
While reverse hammer curls are more suitable for intermediate lifters due to grip and forearm strength requirements, beginners can perform them with lighter weights and strict form.
How does grip affect the effectiveness of reverse hammer curls?
The neutral grip used in reverse hammer curls shifts emphasis away from the biceps peak and onto the forearms and brachialis, improving functional strength and muscular balance.
What barbell should I use for reverse hammer curls?
A straight barbell is ideal for reverse hammer curls, allowing consistent wrist alignment and optimal forearm engagement throughout the range of motion.