This exercise involves holding a barbell with an overhand grip and curling it towards your shoulders, targeting the muscles in your forearms and biceps. It is a variation of the traditional bicep curl and can be performed standing or seated.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the brachioradialis muscle in the forearm
- Improves grip strength
- Helps with everyday activities that require forearm strength, such as carrying groceries or opening jars
- Can be done with a relatively light weight, making it accessible for beginners
- Variations of the exercise can be done with dumbbells or cables for added variety
How to perform
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, palms facing down.
- Keep your elbows close to your body and curl the barbell up towards your chest, exhaling as you lift.
- Pause for a moment at the top of the movement, then slowly lower the barbell back down to the starting position, inhaling as you lower.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Forearms
Primary
Biceps
Primary