Armageddon: Building Your Biceps

[video width="640" height="360" mp4="http://www.americangrit.com/wp-content/uploads/2017/09/reverse-curl.mp4"][/video]Light your forearms on fire and build a volcano peak in your bicep with one move: Dumbbell reverse curls. Big biceps, we already know that everyone wants them, but dumbbell reverse curls also deliver extra gifts that keep on giving: grip and forearm strength. So, why are these additional gifts so special? Two reasons:

1. You need grip strength for a longer span of endurance in pull-ups, hanging leg raises, and other exercises where your grip plays out before the muscles you are working do.
2. Additional strength gains aid in all other heavy lifting that you do. You already know that grip and forearm strength is essential to complete heavy deadlifts. You’ve got to be able to hold onto that heavy load.

How To Do Dumbbell Reverse Curls:

1. Stand with your feet shoulder width apart with a dumbbell in each hand. Use a pronated grip or palms facing downward. Your arms should be fully extended by your sides.
2. Keep your upper arms stationary, and begin the movement by curling the weights. Contract your biceps as you pull the weight up toward your shoulders. Only your forearms will move. Continue the curl until your biceps are fully contracted. The dumbbells will be at shoulder level at the end of the movement. Contract your bicep for a two count.
3. Slowly begin returning the dumbbells to your starting position.

Trainer Tips:

Don’t use momentum to complete this exercise. Keep your elbows tight by your sides at all times. If you have to swing your arms, the weight is too heavy. Remember: This is less about how much you can curl and more about perfecting the form of the movement so your muscles are in a prime position to grow!

Sample Exercise Plan:

• Zottman curls 4 sets of 8
• Bench dips 3 sets of 15
• Hammer curls 4 sets of 10-12
• Overhead tricep extensions 3 sets of 12
• Wrist curls 3 sets of 15
• Dumbbell reverse curls 3 sets of 12