Ricciolo reversed in the desk with bar – bodybuilding

Curl reversed at the desk with bar: a key exercise to develop forearms

In the world of bodybuilding, there are a multitude of exercises aimed at strengthening and sculpting the muscles of the arms.

Among these, the curl inverted at the desk with bars stands out as a must for anyone who wishes to develop forearms effectively and targetedly.

In this article, we will explore the advantages of this exercise, the correct technique to be adopted, tips to draw the best, as well as some interesting variants to integrate into your routine.

What is the reverse curly in the desk?

The curl inverted to the desk is an exercise that is mainly addressed to Braciaux bikes, also mobilizing the advertising muscles. Performed with a bar, this exercise allows the optimal isolation of the biceps, thanks to the corner position of the body and the stability offered by the desk.

By adopting a pronation (palm trees down), the inverted curl emphasizes different parts of the biceps, as well as on the brachial muscles and on the muscles of the forearm.

Benefits of reverse curly

1. Development of biceps

The inverted curl is particularly effective in stimulating the muscle growth of biceps. By concentrating work on this area, it promotes muscle hypertrophy, which is essential for those who try to increase muscle mass.

2. Reinforcement of the forearms

Using a pronation, the exercise also requires the muscles of the forearm. This helps not only to strengthen these muscles, but also to improve the strength of the socket, a crucial aspect in many other bodybuilding exercises.

A better socket can also involve better performance in compound movements such as the revolt.

3. Stability

The position sitting in the desk allows you to avoid balance movements, thus guaranteeing a better concentration on muscle work. This stability is essential to maximize the efficiency of the exercise and avoid muscle compensation.

Being well anchored in the desk, the risk of using the secondary muscles to compensate, which could reduce the impact on the biceps is reduced to a minimum.

4. Wound prevention

By isolating the biceps, the risk of injuries related to incorrect or too heavy loads is reduced. Good control and appropriate technique are essential to protect the joints and muscles.

By focusing on the shape, you also learn to listen better to your body, which can help prevent overloads and long -term injuries.

5. Improvement of posture

Working the arm muscles regularly, including biceps and forearms, can also contribute to a better posture. This can be particularly advantageous for those who spend long hours sitting or who have more than ideal postural habits.

By strengthening the upper body, help to stabilize the spine and prevent back pain.

6. Win with confidence

Finally, muscle development can also have a positive impact on oneself. Making progress, in terms of strength or aesthetics, can encourage a better image and motivation accumulated to pursue your fitness goals.

How to perform an inverted curl in the desk?

Necessary material

• A straight bar or an EZ bar

Steps to follow

• Positioning : Sit on the desk, feet well anchored on the ground. Enter the bar with a pronation (palms down) and place the arms on the desk, ensuring that the elbows are well glued.

• Departure : Start with the arms completely extensive, the bar up to the height of the hip. Make sure the elbows do not move during the movement to maximize biceps insulation.

• Movement : Keeping the elbows sheltered on the desk, lift the bar towards the shoulders. Focus on the contraction of the biceps at the top of the movement. Once at the top, keep the contraction for a second to increase muscle activation.

• Descending : Slowly along the bar up to the starting position while keeping control. Avoid letting the bar rapidly fall, since this can reduce the effectiveness of the exercise. By keeping a controlled descent, the time under tension maximizes, which is essential for muscle growth.