arms outside biceps
Reverse curls are a weightlifting exercise that put primarily focus on the forearm muscles, with secondary benefits to the biceps. To perform a reverse curl, you'll need a weighted barbell or dumbbells, with appropriate weight loaded on. Start by standing with your feet shoulder-width apart and your hands positioned on the barbell, palms facing downward. Keep your elbows close to your body, and use your forearms to lift the barbell towards your chest, making sure to keep your wrists straight. Lower the weight back to the starting position and repeat for several repetitions. It's important to keep the movement slow and controlled throughout. Reverse curls can be an effective way to build strength in the forearms, which can be useful for rock climbing, weightlifting, and other activities that require grip strength. Additionally, by building up the muscles in your upper arms, reverse curls can complement other exercises that target the biceps, such as hammer curls or regular bicep curls. When adding reverse curls to your workout routine, start with a lower weight and work your way up to prevent injury and ensure proper form.