Insane Bicep Pump - Reverse Curl to Standard Curl for Bigger Arms

Want bigger biceps and stronger forearms? This reverse-to-supinated curl superset forces maximum activation by hitting your arms from two different angles in just 60 seconds.
How It Works
• Equipment: EZ-bar or dumbbells
• Time Under Tension (TUT): 1 minute per set
• Structure:
• 30s Reverse Curl (palms down) - Targets brachioradialis and forearms
• 30s Supinated Curl (palms up) - Hits the biceps more directly
• Key Form Cues: Keep elbows locked, wrists straight, and no shoulder swing
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Avoid These Mistakes:
❌ Elbow Drift - Don’t swing the weight
❌ Wrist Collapse - Keep wrists neutral
❌ Fast Negatives - Control the descent for max activation
Try These Advanced Techniques:
🔥 Drop Set - If you fail early, switch to a lighter weight and keep going
🔥 Peak Squeeze - Pause for a beat at the top of every rep
🔥 Dumbbell Alternative - Use dumbbells if the EZ-bar feels uncomfortable
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#biceps #forearms #bicepcurls #armworkout #fitness