REVERSE CURL

Change up your routine a bit with this curl variation, in which you curl with the palms down rather than up. You can use a straight bar, a curled bar, or dumbbells, while either standing or sitting. This exercise involves the brachialis and wrist extensors as well as the biceps brachii.

1. Stand erect with an overhand, shoulder-width grip on a barbell or curled bar, with the bar resting on the thighs. If you choose to use dumbbells, stand erect holding a dumbbell in each hand, with arms hanging straight down and palms facing down. Or position a bench with a movable back to a 30-, 45-, or 90-degree angle and sit down holding the dumbbells with a palms-down grip.
2. Keep the abs tight and the back straight and avoid swinging the body throughout the movement.
3. Inhale and curl the barbell or dumbbells up toward the chest until the elbows are completely bent.
4. Pause for 1 second, then exhale and lower the barbell or dumbbells back down to the starting position.
5. To do this exercise with dumbbells and alternating arms, fully complete the movement with one arm and then complete the movement with the other.