*This weight lifting exercise is pictured here as a dumbbell exercise. However, it can also be performed with a barbell or EZ curl bar.
Exercise Description and Instruction:
This weight training exercise is the reverse version of the dumbbell bicep curl. This dumbbell exercise is performed with an overhand grip with the palms facing down rather than up. This grip places more of an emphasis on the forearms but still targets the biceps.
Like triceps, biceps are often impacted by other compound exercises. Therefore, you should practice discretion when creating your workout program to make sure that you give your biceps adequate rest to maximize your results.
To Perform This Exercise:
- Stand with your feet shoulder width apart, your knees slightly bent and a your abs drawn in.
- Grasp a dumbbell in each hand with an overhand (palms facing down) grip.
- While keeping your arms at your side your elbows steady, lift the dumbbells up towards your shoulders.
- Pause for a moment and then return to the starting position.
- Keep your elbows in the same position throughout the exercise. They should be drawn in to your torso, shoulder width apart.
- Keep your knees slightly bent to help prevent yourself from swinging your torso.
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