Target Muscle

    Biceps

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Reverse Grip Bicep Curl

    The dumbbell reverse grip bicep curl is an exercise targeting the bicep and forearms, performed by curling dumbbells with an overhand grip.

    Also Works

    Forearms

    How to Perform

    1. 1

      Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.

    2. 2

      Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

    3. 3

      Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

    4. 4

      Hold the contracted position for a brief pause as you squeeze your biceps.

    5. 5

      Inhale and slowly begin to lower the dumbbells back to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Keep your palms facing down (overhand grip) throughout the entire curl to target the brachioradialis and forearm extensors.
    • •Use a lighter weight than standard curls since the reverse grip puts the biceps in a weaker position and relies more on the brachioradialis.
    • •Keep your wrists straight and rigid throughout to avoid wrist strain under the reverse grip load.

    Common Mistakes

    • •Rotating the wrists to a palms-up position during the curl, which turns this into a regular Bicep Curl.
    • •Using the same heavy weight as standard curls, leading to poor form and potential wrist strain.
    • •Bending the wrists backward during the curl, which puts excessive stress on the wrist extensors.

    Frequently Asked Questions

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