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Biceps Exercises - Strength Exercises for the Biceps

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Updated June 13, 2014

9 of 10

Reverse Curls
Reverse Biceps Curls
Paige Waehner
While traditional biceps exercises, like curls, work the biceps as well as the forearms, the reverse curl is a great way to focus more attention on the forearms. In the reverse curl, you turn the palms out so that the forearms do most of the work while the biceps help as synergists. This move is great for anyone into sports like golf, baseball or tennis where you need forearm and grip strength.
  1. Hold medium-heavy dumbbells in front of the thighs with palms facing the thighs.
  2. Curl the weight up towards the shoulders so that the forearms are vertical and the palms face out.
  3. Lower back down and repeat for 1-3 sets of 8-16 reps.
  4. It's normal for your hands to widen at an angle at the top of the movement.
  5. You can also do this move with a barbell.
Related Video
Quick and Effective Workout for Toning your Biceps

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