Bending the arms while standing with a straight barbell bar with a reverse grip (from above)

Reverse raises are one of the best movements for developing the forearms, and athletes often pay the least attention to them due to the inconspicuousness of this muscle group. The exercise is isolated, single-joint and mainly affects the shoulder-radius muscle (brachiradialis). The latter is located on the lateral part of the supracondylar ridge of the humerus and is responsible for elbow flexion, pronation and supination.

Full muscle mass includes:

target muscle – brachiradialis;
synergists – brachialis, biceps brachii (biceps);
stabilizers – anterior deltoid, upper/mid trapezium, rotator-scapula, wrist flexors.
Advantages

By performing barbell curls with a reverse grip, you get the following benefits:

an increase in the volume of the muscles of the forearms;
development and strengthening of small flexor/extensor muscles;
a higher peak of the biceps by pushing it out with the brachialis (the muscle lying under it);
visually larger hands;
relative protection of elbows from injuries;
some increase in the girth of the brush;
in general, more toned and “toned” arms.
Execution technique

Despite the fact that the exercise belongs to the ground-air lightness class, it is necessary to strictly observe the technique for its implementation, which in a step-by-step version looks like this.

Step #0.

Take the bar with a pronated reverse grip (palms facing down). Stand strictly upright, hold the bar down at shoulder width and place your elbows close to the body. This is your starting position.

Step #1.

Inhale and as you exhale, keeping your shoulders still (only due to the muscles of the forearms / biceps), lift the barbell up until the biceps are fully contracted and the projectile is at shoulder level. Hold this position for 1-2 counts, then slowly inhale as you bring the bar to the PI. Repeat the specified number of times.
Variations

Classic the option of lifting the barbell for biceps with a reverse grip is a standing option, however, the following may also occur:

lifting the EZ bar while standing;
lifting the EZ-bar while sitting on the Scott bench;
lifting dumbbells standing;
lifting at the block with a straight handle.
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