If you want to grow those guns then start doing reverse curls. This exercise is often forgotten which is a big mistake. Everyone does bicep curls but rarely does anyone do reverse curls. Reverse curls emphasize the brachialis muscle which is located under the biceps on the lower aspect of the arm. It has been shown that you can increase arm size by making reverse curls part of your routine. I want you to drop your current arm routine and add in reverse curls for 2-3x a week for the next 6 weeks and watch your arms grow!
How to do it:
You can use either a straight bar or EZ curl bar. The latter being easier on the wrists and my personal preference. You will most likely need to start with about half the weight you would use for a regular curl. You must focus on the technique! This is very easy to throw your arms up and turn this into a clean. Grip the bar with a overhand ( palms facing down ) grip. Make sure to keep your arms tight to your sides during the whole movement. Imagine drawing your elbows toward each other as you raise the bar to really stress the brachialis.
- Try pausing half way up for a 2 second hold and then finishing the movement up and then back down. You can also pause on way down as well.
- Change your grips- do the first set with a very close grip, then put down the bar and widen your grip and do more reps, put down the bar and widen your grip again for your last set.
- Do negatives on the way down with a 6-8 second count.