Rack-Braced Double Reverse Curls For Brachialis and Forearms
This is one of the few times you will HAVE to curl in the squat rack (it's worth it, though). It targets the brachialis and forearms with two different types of loading in one exercise (free weight and bodyweight).
Unlock your hidden arm size by building your brachialis muscles...
These are the small upper arm flexor muscles that sit underneath the lower aspect of the biceps. When you build these, it actually pushes the peak of the bicep up higher, giving you more visually impressive arms when you flex.
Yet even with that, the brachialis is a very neglected muscle group, primarily because you have to use a lot less weight on the reverse curl than you can on a regular bicep curl.
How To Do Rack-Braced Double Reverse Curls
Now, you will need to be ok with curling in the squat rack for this one. A Smith machine would work just as well, if you feel better about that...because what you're using the rack for is to brace against the vertical posts while you do the second part of the exercise.
Start with just the empty bar on this one...and this could be all the weight you actually need for it.
Set the rails really low or take them out completely. You don't need them for this exercise. Stand about even with the uprights of the rack. The bar should be close to or touching the uprights at the bottom.
Take a reverse grip on the bar (overhand), about shoulder width.
Now perform a normal reverse curl, coming up until the bar hits the uprights. Pull the bar tight against them.
Now lean back a bit (at the knees), while trying to keep the bar at the same height. The bar will likely slip down just a little as you lean back.
The idea here is to maintain tension in the brachialis while you open up the elbow joints...this is like doing a sort of eccentric bodyweight reverse grip inverted row...without support.
All the tension for supporting the bar and your bodyweight goes directly into the brachialis and forearms.
Pull yourself back to vertical (this can be done powerfully or under control, whichever you prefer).
Then lower the bar to the start position. Repeat for 6-8 reps.
When you increase weight on this one, increase it in very small increments (2 1/2 lb plates, if you have them).
This exercise requires light weight. If you go too heavy, then you will lose tension in the muscles as you'll be too focused on performance rather than tension and control.
In other words, don't be a hero...you'll be curling an empty bar in the squat rack, after all :).
And even though it seems like a lightweight exercise, properly done, it will get you a MONSTER pump in the upper arms, working the brachialis muscles in a way they've never been worked before.
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