This exercise builds upper arm strength by targeting the brachioradialis. It activates the brachioradialis through an isolated pulling movement, which produces concentric contraction. As an isolated exercise, it uses only one joint to produce fluid movement. As an auxiliary exercise, it places relative intensity on the head of the brachioradialis. It should receive supplementation by basic exercises that target the synergists of this exercise with absolute intensity. The synergists involved include the biceps brachii and the brachialis. The stabilizing muscles are numerous, including the anterior deltoid, the wrist extensors, the levator scapulae, the upper trapezius and the middle trapezius. Begin with 3-5 sets of 8-10 repetitions with a goal of reaching 4-6 sets of 10-15 repetitions on a regular basis. This is also achievable by starting with lighter weights and the maximum desired number of repetitions per set. Increase the weight as soon as the previous weight becomes comfortable. Flexing the elbows and extending the forearms fully between repetitions can provide release of relative stress.
How to perform the seated reserve curl
Sit on a bench or an armless chair, with a dumbbell in each hand, arms hanging down your sides, turn your hands in, so that the backs of your hands face forward instead of your palms, without moving your upper arms, slowly curl the weights up until the backs of your hands reaches your shoulders, your palms should now be facing forward. Flex your biceps, at the top of the movement, and slowly lower your arms back down to the starting position.
