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Dumbbell Incline Reverse Curl
An isolation exercise using dumbbells on an incline bench with a pronated grip, targeting forearms and brachialis to build arm thickness and grip strength for hypertrophy and forearm development.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Forearms, Biceps
Secondary Muscles
Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
9/10Flexors
Biceps
8/10Brachialis
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set an adjustable incline bench to 45-60 degrees. Sit with back against the pad, feet flat on the floor, and hold dumbbells with pronated grip, arms hanging straight down.
- Exhale and curl dumbbells toward shoulders by flexing elbows only.
- Keep elbows tucked and stationary throughout.
- Squeeze forearms and brachialis at the top.
- Inhale and lower dumbbells slowly to full extension.
- Maintain slight elbow bend at bottom for tension.
Coaching Tips
Form Cues
- Elbows tucked tight
- Control the eccentric
- Squeeze at top
- No swinging
- Wrists straight
Breathing
Inhale during the lowering phase and exhale as you curl the weights upward; brace core to stabilize.
Tempo
3-1-1
Range of Motion
Lower until arms are fully extended with slight elbow bend; curl until dumbbells reach shoulder level without locking elbows.
Safety
Safety Notes
- Start with light weights to protect wrists
- Avoid if acute elbow or wrist pain present
- Keep back flat against bench
- Use thumb-less grip if wrist strain occurs
Spotting
Spotting not required; self-spot by reducing weight if form breaks.
Common Mistakes
- Using momentum to lift
- Flaring elbows out
- Arching the back
- Dropping weights quickly
- Locking elbows at top
When to Avoid
- Wrist injuries
- Elbow tendonitis
- Shoulder impingement
Flexibility Needed
- Full elbow extension
- Shoulder flexion for arm hang
Build Up First
- Master basic dumbbell curl form
- Proper pronated grip control
Also known as
Incline Reverse Dumbbell Curl, Pronated Incline Dumbbell Curl, Reverse Grip Incline Curl
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