The standard curl is a classic biceps exercise that’s spawned numerous variations, including inverted curls. The name “inverted curl” can be used for two different curl variations. It may mean a reverse curl -- an otherwise standard curl performed with an overhand grip -- or an exercise in which you curl your body up to your arms, using a horizontal bar. Either way, inverted curls target your arms, although the former variation focuses on the brachioradialis muscle, which runs from your upper arm to your wrist, while the latter targets the biceps in your upper arms.
Warm up by doing 5 to 10 minutes of aerobic exercise, followed by dynamic stretches, such as arm swings.
Stand straight with your arms extended and hold a barbell in front of your thighs. Spread your hands shoulder-width apart with your palms facing your body. Alternatively, use a split stance if it helps you maintain better balance.
Exhale as you bend your elbows and raise the bar to your chin. Keep your elbows close to your sides and your upper arms as still as you can. Contract your forearm muscles as you reach the peak of your curl.
Inhale as you lower the bar slowly to the starting position. Perform eight to 12 repetitions and try to work up to two to three sets. Use sufficient weight so your last reps are challenging.
Horizontal Bar Curl
Warm up with 5 to 10 minutes of light aerobics followed by dynamic stretches, such as arm swings.
Grasp a low horizontal bar with your palms facing your body. Spread your hands shoulder-width apart and position yourself so your upper chest is below the bar when your arms are extended. Keep your body straight with only your heels touching the floor.
Exhale as you curl your arms to pull your torso toward the bar while your body remains straight. Bend your elbows and keep your upper arms as still as possible.
Inhale as you lower yourself, under control, to the starting position. Perform as many reps as you can, then rest for 3 minutes. Try to work up to three sets.