ADVANCED BICEPS WORKOUT(REVERSE GRIP)

You can bring a change to your regular biceps workouts by allotting a day for the reverse grip biceps workouts once a month. These workouts are very effective for shaping you arms and fore arms. So, here are some useful reverse grip curls to shape your blasting biceps muscles.

ADVANCED REVERSE GRIP BICEPS  WORKOUTS:

1. Reverse grip barbell curl:

Reverse grip barbell curl

• Stand with your feet slightly apart and your arms straight, hold a barbell using an overhand grip(thumbs toward each other).
• Inhale and curl the bar to the shoulder level. Exhale as you lower the barbell to the starting position.
• This exercise works the extensors of the wrist and fingers. It also works the brachioradialis.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

2. Reverse grip ez-bar curl:

Reverse grip ez bar curl

• Stand with your feet slightly apart. Hold a ez- bar with over hand grip or reverse grip. Rest the ez-bar on your thigh.
• Bend your elbow to 90° without moving your arm. Lower the ez-bar slowly to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

3. Reverse-grip Cable curl:

• Attach a straight bar to the low pulley of a cable station. Then grab the bar with a shoulder-width apart, overhand grip and hold it at arm's length just in front of your thighs. Your knees should be bent slightly.
• Curl the bar till your elbow forms 90°, without allowing your upper arms to move. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

4. Dumbbell reverse curl:

Dumbbell reverse curl

• Stand with your feet about hip-width apart. Hold a dumbbell in each hand with overhand grip. Rest the dumbbells on your thigh, facing the wall.
• Curl the dumbbell by bending your elbows to form 60°. Hold for a second and return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

5. Reverse grip ez-bar preacher curl:

Reverse grip ez-bar preacher curl

• Grasp the ez-bar at about shoulder width apart in overhand grip. Slowly curl the bar up by bending elbow to 90°. Do not move your arms during the workout movement. 
• Pause for a second and lower the bar to the starting position. Repeat the step to complete your set.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

6. Reverse grip dumbbell preacher curl:

• Hold a dumbbell in each hand with overhand grip. Place your arm on the machine at shoulder-width apart. Face ahead.
• Curl the dumbbell to the shoulder level by bending your elbow, without moving your arms. Return to the starting position and repeat. 

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

7. Seated palm down barbell wrist curl:

seated palm down barbell wrist curl

• This workout is for your fore arms. Sit on the edge of a bench, slightly bent, facing the floor. Grasp a barbell with a overhand grip. Rest your fore arms on your thighs, palms facing the floor.
• Raise your wrist upward as much as you can with no movement in arms. Hold for a second and slowly lower the wrist back to the starting position and repeat. Do not give rest to your wrist for each repetition. 

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure. 

Tags: Indian muscle building advanced reverse grip biceps workouts, Reverse grip biceps workouts for advanced / experienced body builders.