To perform a reverse biceps curl, grasp a barbell or a pair of dumbbells using an overhand grip with your palms facing toward your body, and slowly curl the weight up to your shoulders using the muscles in your forearms and biceps. Hold at peak contraction for a moment, and then lower the weight in a controlled manner back to the starting position. Perform one to three sets of eight to 16 repetitions.Continue Reading
Grasp a barbell or a set of dumbbells using a pronated (overhand) grip. Your hands should be about shoulder-width apart.
Keep your knees slightly bent, your elbows close to your body and your midsection tensed, and slowly curl the weight upward toward your shoulders. Use your muscles to lift the weight, and avoid using momentum to swing the weight up. Tense your biceps and brachialis at the top of the movement.
After holding the peak contraction for a second, slowly lower the weight back to the starting position. Don't drop the weight too quickly.
Repeat the above steps for eight to 16 repetitions to complete one set. You can perform up to three sets to really target your biceps and forearms.