Dumbbell Seated Reverse Grip Biceps Curl
Description
The dumbbell seated reverse grip biceps curl is a reverse curl performed seated on a bench. The seated position eliminates leg drive and forces strict form. The reverse (pronated) grip targets the brachialis and forearm extensors, building arm thickness and forearm size.
Muscle Group
Equipment Required
Dumbbell Seated Reverse Grip Biceps Curl Instructions
- Sit on a bench with feet flat on the floor.
- Hold a dumbbell in each hand with palms facing down (overhand grip).
- Allow the dumbbells to hang at your sides at full arm extension.
- Brace your core and stand tall through the torso.
- Curl both dumbbells up by bending only at the elbows.
- Maintain the reverse grip throughout the rep.
- Squeeze the brachialis at the top of the curl.
- Lower the dumbbells back down with control to a full stretch.
Dumbbell Seated Reverse Grip Biceps Curl Form & Visual
Dumbbell Seated Reverse Grip Biceps Curl Benefits
- Targets brachialis and forearm extensors
- Builds arm thickness
- Strict seated isolation
- Different stimulus than supinated curls
- Strong forearm involvement
- Useful for arm specialization
Dumbbell Seated Reverse Grip Biceps Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii
- Wrist extensors
Dumbbell Seated Reverse Grip Biceps Curl Variations & Alternatives
- Reverse Curl
- Hammer Curl
- EZ Bar Reverse Curl
- Standing Reverse Curl
