Dumbbell Reverse Grip Biceps Curl
Description
The dumbbell reverse grip biceps curl is performed with an overhand (pronated) grip on the dumbbells rather than the standard underhand grip. The pronated grip shifts emphasis from the biceps to the brachioradialis and forearm extensors, building forearm size and grip while still working the biceps.
Muscle Group
Equipment Required
Dumbbell Reverse Grip Biceps Curl Instructions
- Stand tall with feet shoulder-width apart.
- Hold a dumbbell in each hand at thigh level with palms facing back.
- Pin your elbows against your sides.
- Brace your core and pull your shoulders back.
- Curl both dumbbells up by bending at the elbows while maintaining the overhand grip.
- Continue until the dumbbells are near shoulder height.
- Squeeze the forearms and biceps at the top.
- Lower the dumbbells back down with control to full extension.
Dumbbell Reverse Grip Biceps Curl Form & Visual
Dumbbell Reverse Grip Biceps Curl Benefits
- Targets brachioradialis and forearm extensors
- Builds forearm size and grip
- Different stimulus than standard curls
- Useful for thicker arms
- Pairs well with regular curls
- Strong wrist stability work
Dumbbell Reverse Grip Biceps Curl Muscles Worked
- Brachioradialis
- Forearm extensors
- Biceps brachii
- Brachialis
Dumbbell Reverse Grip Biceps Curl Variations & Alternatives
- Reverse Curl
- Hammer Curl
- EZ Bar Reverse Curl
- Zottman Curl
