5 Reverse Grip Exercises for Amplified Muscle Gains

 

The BEST Dumbbell Exercises BICEPS EDITION!

Video taken from the channel: ATHLEAN-X™


 

5 Push-up Variations for Your Chest Workout

Video taken from the channel: Bodybuilding.com


 

Yates Row Reverse Grip | Exercise Guide

Video taken from the channel: Bodybuilding.com


 

EXERCICES -REVERSE GRIP BENCH PRESS BUILD CHEST MUSCLE WORKOUT

Video taken from the channel: THE ANIMAL SHADOW.


 

Only 14 Exercises You Need for Bigger Forearms

Video taken from the channel: BRIGHT SIDE


 

FAT TRICEP WORKOUT | How much can I Reverse Grip Bench? | RT 365 Pt. 2

Video taken from the channel: Elijah Martinez


 

Exercising your lower back: Bent-over Rows: Neutral & Reverse Grip. How to do it & how not to do it.

Video taken from the channel: MiamiMuscleUSA


#5 Reverse Grip Triceps Pushdown Reverse grip pushdowns are the perfect exercise to incorporate into your arm training for developing those horseshoe-like triceps. By changing your grip to a reverse grip on this movement you shift the focus of this exercise to the lateral head. Grasp the bar with an underhand grip (palms facing your face) with a hands wider than shoulder width grip. Slowly lower the bar straight down to the middle of your chest.

Don’t let the bar touch your chest. Pause, and then slowly raise the bar back up. Do not lock your elbows out or rest at the top. Go straight back into your next.

Reverse-Grip Barbell curls place more emphasis on the brachialis to help you grow thicker looking arms and improve wrist and grip strength. 2. Reverse Grip Barbell Rows. One of Phil Heath’s favorite back exercises, the Reverse-Grip Barbell Rows is an exercise that will help you build some mass in back.

In order to make definite changes to your muscle growth, you have to hit all the muscle fibers. You can do this by executing a variety of exercises like angles, bars, and of course, grips. Changing your grip and flipping it 180 degrees is another way of doing the exercise. Take a look at more tips here: The Reverse-Grip Upper Body. Fill your muscle-building arsenal with these arm exercises for bigger biceps.

By Edward Lane. 08/08/2018. This article is all about grip strength and how to gain serious, transferable, real-world strength. What you won’t find in here is wrist rolls, reverse barbell curls, or hand-gripper exercises.

Don’t be fooled into thinking you can increase grip strength by training the forearms and hands with isolation movements like wrist curls. The forearms need both heavy work and pump work to maximize grip potential and pack on muscle. Here are five exercises that’ll help you forge an iron grip and killer forearms. Hybrid Hammer Reverse.

Rope push-down: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure; Reverse-grip push-down: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure; Overhead triceps extension: 3 sets, 12 reps; Stretch cool-down. Spice up your Glutes workout with the 5 best glute exercises you can do. Glutes training is essential for overall body strength, core and hip stability. These exercises will challenge the posterior chain and will lead to strength and muscle gains like you have never seen before. Dumbbell Reverse Lunge with a.

The biceps is key not only for increased arm size, but for grip and pulling strength and overall health of the connective tissues that support the elbows in gymnastics, deadlifts, cleans, etc.

List of related literature:

Variation: A great way to tone both sides of your forearm at the same time, while increasing your grip strength, is to hold the object straight out and turn it over, back and forth, back and forth.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Some will go so far as to say that other exercises are not even necessary because the few compound exercises engage the entire body and do so in effective ways.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Grip width and forearm orientation effects on muscle activity during the lat pulldown.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Although accentuated eccentrics offer a different training stimulus that can certainly improve strength and hypertrophy, they are especially great for training around injuries, like muscle strains or tweaks.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Most of these exercises target your upper traps and levator scapulae.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

The exercises on the following pages, used in combination with more repetitions, are effective for developing strong forearms, and table 6.3 on page 181 provides sample routines to guide your development.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

The most effective ones are known as compound exercises, and they involve and activate multiple muscle groups.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Instead, I encourage you to do these lifts “raw,” using your bare hands (covered with chalk, to dry up perspiration and help with your grip) and your own midsection muscles (to create a natural protective belt).

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

During any of these exercises you must pay attention to using excellent technique.

“Complete Book of Throws” by L. Jay Silvester, Jay Silvester
from Complete Book of Throws
by L. Jay Silvester, Jay Silvester
Human Kinetics, 2003

You can also include grip exercises in your routine at any point if you’re so inclined.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

36 comments

Your email address will not be published. Required fields are marked *

  • Hi Moji. Is progressive overload still important in a program? I know strength training and bodybuilding are different. But to gain more muscle, shouldnt we still be trying to get stronger over time with these exercises? Thanks!

  • Me: ok I’m stuck at home and all I got is dumbbells. What you got for me?
    Jeff: good news! All you need is dumbbells! Ok so for this exercise, we’re going to use a pull-up bar, and then for the next exercise we’re going to use the pull-up bar with some more flavor. Then, you’re going to need an adjustable bench for this incline workout.

  • Thank God �� you’re always there to help us out with all the training methods. You’re probably the best trainer in this whole wide world.

  • Remain building these trunk arms bro! Your shape looks great too, big and reasonabily defined. Congrats Elijah��❤��.
    P.S: please, pray for my country, i’m very thankful for it❤

  • I lose to a skinny guy in my class while playing arm wrestling even tho my arm is bigger than his until I realise he train his wrist and forearms and now I have won him after working out my forearm and wrist for 6 months

  • By any chance can you come to India Mumbai to set up a gym and share your thoughts. I’m sure we all will be delighted to receive your instructions for a perfect workout catering to the requirements of an individual.

  • I was wondering if i could do the hypertrohpy combination with that metabolic stress one or you pick on combination from both of them??

  • To all those people convinced they will have bigger forearms now doing all those, it’ll only be if you have a crazy genetics. If not, you’ll always stick with skinny forearms no matter what you do. Forearms and calves are the hardest muscle group to add muscles if you are genetically inferior.

  • This i s not gonna help anyone to get bigger forearms.This video is litearally outdated,back to the days people didn’t do research about masculinity.The only real way is to lift heavy.Everything else will give u tendonitis. It is a fact, not my opinion.Also,if u tire the area too much with constant reps too often,even carpal tunnel syndrome is possible.None of them, is reccomended for people who are not participating in arm wrestling contests.(Am not some random dude giving opinion)

  • This is rudiments, and using a guy with no built forearm ain’t cool. Anyway, add rack deadlift with no wrist strap. Others = power twist, power grip, and cable wrist curl done properly.

  • stupid question. But with these best dumbbell work outs. Are these just to pick and choose. Or is it that you are recommending to do this whole video in a single session? Like, this video is for one day next day do the other video. For those who want a primarily dumbbell exclusive work out.

  • A poor imitation and typical example of someone demonstrating a movement with too little weight. That is a biceps curl. Throw another 20 kg on that bar and she’ll either fail or be forced to use the actual form you’re telling her to demonstrate.

  • Can anyone help us out & tell me how many sets and reps of each exercise I should do?? & what does training to failure mean? & is it related only to reps or sets as well??

  • Many people ignore the push up movement (and most other body weight exercises for that matter) when it is probably one of the finest chest exercises known! It is a much more natural motion than any weights or machine alternatives and can be done incline decline flat, on push up bars or if you are advanced on Olympic Rings. It’s easy to add weight to push ups with a plate on the back or a simple weight vest bought or home made even a rucksack with a few plates in. I recently (last 10 weeks or so) quit weight training and focused on purely callisthenics, with added weight on some exercises. In 10 weeks of callisthenics I have gone from 13% body fat down to 9% body fat (I have really cleaned up my diet so this is also a big factor in my drop in body fat percentage as well as some decent cardio) my muscles look fuller and more aesthetic, I am much more defined my joints no longer hurt and I feel much healthier. Callisthenics is the way forward and should be utilised by anybody who wants to improve themselves

  • I still don’t get why people never push-up on their fists. It’s less pressure on your wrists/joints and you’re not diminishing the workout in anyway as far as I know. There is a reason why apes walk on their fists you know.

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck! 
    https://giveaway.athleanx.com/ytg/biceps-dumbbell-exercises

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • Should i keep particular count on each exercise’s rep and than do a particular number of sets of each exercise. (Or)
    should i just do it without a count until my muscles starts burning for each exercise and that way just do one set
    Help me out with this

  • My biceps sure turned blue after this just like in the thumbnail but there was also a tinge of black in there. It hurts a lot man. I also cannot move my arms. But sure good going jeff. Thank you.

  • This is amazing thank you! Omg. I just now realized why my inner elbows hurt, its because when i deadlift im not gripping the weight correctly and my grip gives out while im doing my last rep, extending my fingers and killing my inner elbow

  • Jeff is a visionary. He knew it all that gyms will be closed. So, he made these videos to enable us to train with dumbells at home.

  • Looking for dumbell workouts to do in my office since I can’t always get to the gym.
    Best Dumbell Exercises nice just what I’m looking for.
    Video: Chin Ups ��

  • Jeff would eat thanos for breakfast. This damn avengers going through a time machine aint shit when jeff releases his ultimate power.

  • Moji greetings from India bro….its 4am.here and im still awake at my bed….scrolling through youtube and randomly finds your new upload �� nice content bro

  • I,does all this down the gym,only thing is chin ups,I can’t seem to get over 6 for some reason,I’m only 14 stone 2 pound,but I am quite broad across my chest.

  • WOW!!! I CANT BELIEVE THIS VID HELPED ME BEAT MY OLDER BROTHER!! AND IM A GIRL! �� TNX!!! IM FINALLY THE BOSS IN MY HOUSE! ��

    Second to my father ofcouse!

  • got a question, could i use this playlist of dumbbell only exercises, do 3 a day (the next day, do the other 3 and rest the first lot of 3) and keep workouts only roughly 40m or so but intense?

  • When you notice the one doing the workout in the video having skinner arms than yours………and he’s giving tips to make your forearms bigger…..Am I a joke to you????

  • Hi, so I’m a complete beginner who has just bought a set of dumbbells and am a bit lost as to what exercises to do to maximize my noob gains.I have been having quite a sedentary lifestyle for about 2 years now and am thinking of following Jeff’s dumbell edition, but should I follow it as a beginner or wait till I have reached a higher strength level?

  • I’m an athlete and my body is thin but very tightened muscles,I’m able to lift 20kg dumbbells for forearms exercise but doesn’t get big,what to do

  • Dorian Yates designed these to fix lagging lower lats. done properly you will fill it in your lower lats not your traps. traps will be involved if you have your shoulders shrugged up. Yates is one of the best for a reason don’t knock the excercise because you think it’s a barbell row. two different excercises.

  • Ive noticed in this video you mentioned doing a bicep curl one at a time. But then i remember from another video you suggested performing bicep curls simultaneously rather than one at a time due to the rest periods your biceps would receive. Is there a different purpose that performing bicep curls one at a time in this video rather than the other?

  • I have a slightly curved spine, would the full body selection hurt that? I have been told not to do crunch motions to avoid back pain and making it worse

  • Hi Jeff. Your approach is amazing! Can you please help me out with a problem. As I was doing the hammer curls like you mentioned in this video I felt pain in the base of the wrist (inside part right where hand meets the arm). I did not feel this pain while doing simple dumbbell curls. Kindly let me know how I can alleviate it? Should I switch to simple cross hammer curls without twisting the wrist and lifting elbows at the end?

  • Here’s an interesting one for you:

    Back in my early elementary school days, I broke my left arm. Being right-handed and having little to no permitted use of my left for around a year, I naturally became very dominant on my right hand, with my left being all but forgotten about. Unfortunately, years of not training and simply relying on my right side almost exclusively, has left my left arm weak, and especially, my bicep flatter, smaller, and far less shapely than my right. What would be the best way to go about trying to get the near-forgotten arm to the shape of the right?

    Training with more weight on the left? Dedicating left-only days? Doing a few extra reps on the left when possible? What are the better and worse options?

  • At athlean. I’m a skinny guy and always have been and I used to be really athletic 25 years ago but never had real muscle mass just toned and now I need a complete workout routine to build everything. I don’t know if you covered it in depth but I have to do this at home with resistance bands dumbelles and a barbell since I don’t have any access to a gym at this time. Thank you in advance