Dumbbell Biceps Curl Reverse
Description
The dumbbell reverse curl is a forearm and brachialis exercise performed with dumbbells held in an overhand (pronated) grip — palms facing the body throughout the curl. The reversed grip shifts emphasis from the biceps brachii to the brachialis and forearm extensors, building visible arm thickness.
Equipment Required
Dumbbell Biceps Curl Reverse Instructions
- Stand tall with a dumbbell in each hand at your sides. Hold them with an overhand grip — palms facing your thighs.
- Pin your elbows to your sides. Brace your core.
- Curl both dumbbells up by bending at the elbows. Keep the overhand grip throughout.
- Continue until the dumbbells reach shoulder height. Squeeze hard at the top.
- Lower under control over two seconds.
- Use lighter weight than standard curls — the overhand position is significantly harder.
- Keep your wrists strong and stable throughout.
- Repeat for the desired number of reps.
Dumbbell Biceps Curl Reverse Form & Visual
Dumbbell Biceps Curl Reverse Benefits
- Targets the brachialis and forearm extensors
- Builds arm thickness that bicep curls miss
- Develops forearm strength
- Helps prevent tennis elbow
- Easy to do at home
- Useful balance to bicep-dominant training
Dumbbell Biceps Curl Reverse Muscles Worked
- Brachialis
- Brachioradialis
- Forearm extensors
- Biceps brachii (reduced)
Dumbbell Biceps Curl Reverse Variations & Alternatives
- Cable Reverse Curl
- Dumbbell Zottman Curl
- Dumbbell Reverse Preacher Curl
- Barbell Reverse Preacher Curl
- EZ-Bar Reverse Curl
- Band Reverse Curl
