Dumbbell Reverse-Grip Forearm Curl
A dumbbell curl variation with pronated grip that targets forearms and brachialis to build grip strength and arm hypertrophy; emphasizes wrist stability over traditional biceps focus.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms
Secondary Muscles
Triceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
9/10Flexors
Biceps
7/10Brachialis
Triceps
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells in each hand with overhand pronated grip, arms fully extended in front of thighs, elbows close to sides.
- Exhale and curl dumbbells toward shoulders by flexing elbows, keeping upper arms stationary.
- Squeeze forearms at the top of the movement.
- Pause briefly to maintain contraction.
- Inhale and slowly lower dumbbells to full arm extension.
- Keep wrists straight and rigid throughout.
- Repeat for prescribed reps.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Wrists straight, no break
- Squeeze at top
- Control the descent
- Upper arms stationary
Breathing
Inhale during the lowering phase and exhale as you curl the weight up, bracing your core throughout.
Tempo
2-1-2
Range of Motion
Full elbow flexion until dumbbells reach shoulder level, then extend arms fully without locking elbows to keep tension on muscles.
Safety
Safety Notes
- Start with light weights to avoid wrist strain
- Stop if sharp pain in wrists or elbows occurs
- Maintain neutral spine to prevent back involvement
Spotting
Spotting not typically required; use lighter weights or safeties if needed for heavier loads.
Common Mistakes
- Swinging weights with momentum
- Flaring elbows outward
- Bending wrists
- Using shoulders to lift
- Locking elbows at bottom
When to Avoid
- Wrist injuries
- Elbow tendonitis
- Acute forearm strain
Flexibility Needed
- Adequate wrist extension mobility
- Shoulder flexion for arm positioning
Build Up First
- Master basic dumbbell curl form
- Proper grip strength basics
Also known as
Dumbbell Reverse Curl, Pronated Dumbbell Curl, Reverse Forearm Curl
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