Biceps Growth Mastery: Reverse Curl Combo –This Exercise Hits Every Angle (Week 11 STEELEFIT MGB) скачать в хорошем качестве

Biceps Growth Mastery: Reverse Curl Combo –This Exercise Hits Every Angle (Week 11 STEELEFIT MGB)

Are you ready to supercharge your arm gains? In this workout, we’re combining reverse (pronated) curls with supinated curls to target the entire elbow-flexor chain—forearms, brachialis, and biceps. This dual approach reveals any weak links while promoting balanced development and serious strength. Here’s how to do it: Purpose • Build balanced forearm and bicep strength by alternating between reverse (pronated) curls and regular (supinated) curls. • The pronated position focuses on brachialis and forearm extensors. • The supinated position targets the biceps more directly. Overview • Equipment: EZ-bar, straight bar, or dumbbells (pick whatever feels best on your wrists). • Sets: 4–5 total, splitting each set into 30s reverse curls + 30s supinated curls. • Time Under Tension: ~1 minute per set (0–30s pronated, 30–60s supinated). • Rest: 1 minute between sets. • Focus: Stationary elbows, neutral wrists, and a controlled 4-step rep. Setup 1. Bar/Grip Selection: An EZ-bar can reduce wrist strain in pronated curls. If using dumbbells, maintain about a 45° wrist angle in the pronated phase. 2. Stance: Feet hip-width apart, knees slightly bent, core braced. 3. Elbow Position: Keep elbows tucked at your sides; no swinging. 4. Wrist Alignment: Keep wrists neutral; don’t let them bend forward or backward. Technique Tips • Pronated (Reverse) Curl: Palms down, targeting brachialis and forearm extensors. Keep your wrists from collapsing. • Supinated (Regular) Curl: Palms up. Hands may shift wider on an EZ-bar to accommodate your carrying angle. • Split the Time: About 30s pronated, then switch directly to 30s supinated—no rest. • Controlled Elbows: Keep elbows locked at your sides to maximize tension on the arm flexors. 4-Step Rep 1. Engage: Tighten your forearms and biceps before moving. Visualize your elbow as a hinge, lower arm as the lever. 2. Lift: Curl smoothly over ~2 seconds, maintaining a neutral wrist and fixed elbows. 3. Pause: Squeeze at the top for 1–2 seconds without letting your elbows move forward. 4. Lower: Take ~2 seconds on the way down, resisting gravity for maximum time under tension. Common Mistakes • Elbow Drift: Pulling elbows forward shifts focus from biceps/forearms to shoulders. • Wrist Collapse: Avoid bending the wrists back or forward, which can cause strain. • Heaving / Swinging: Body momentum reduces arm tension—stay strict for best results. • Skipping Half the Combo: Don’t neglect the reverse portion; it’s critical for brachialis and forearm strength. Push Your Progress • Weight Selection: Start light enough to maintain strict form, especially in pronation. • Extended Pause: Hold the top position 2–3 seconds for a serious burn. • Drop Set Trick: If reverse curls fail early, quickly drop weight for that half, then go heavier for supinated. • Mind-Muscle Connection: Ensure you feel the forearms and brachialis on reverse curls, and the biceps on supinated curls. Breaking Down the Burn • Expected Feel: Forearms, brachialis, and wrist stabilizers light up during reverse curls; biceps take over during supinated curls. • Hybrid Intensity: Switching grips mid-set hammers weak areas and ensures total elbow-flexor development. #ReverseCurls #SupinatedCurls #BicepWorkout #ForearmWorkout #ArmDay #GymWorkout #STEELEFIT #MGB Download My Free Training Guide at https://steelefit.com Try my MGB Free Program by Downloading the STEELEFIT App on iOS or Google Play today! Follow Me on Social Media: • Instagram:   / haydensteelefit   • TikTok:   / haydensteelefit   • Facebook:   / @haydensteelefit