Dumbbell Reverse-Grip Bicep Curl
Dumbbell reverse-grip curl that targets brachioradialis, brachialis, and biceps to build forearm strength and grip stability; emphasizes pronated grip for unique arm stimulus.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms, Biceps
Secondary Muscles
Shoulders
Accessory Muscles
Abs
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
10/10Flexors
Biceps
9/10Brachialis
Biceps
7/10Shoulders
3/10Anterior Delts
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing down and arms extended at your sides.
- Keep elbows tucked to your sides.
- Exhale and curl dumbbells toward shoulders by flexing elbows.
- Squeeze forearms at the top.
- Inhale and slowly lower dumbbells to full extension.
- Maintain neutral wrists throughout.
Coaching Tips
Form Cues
- Elbows pinned
- Palms down
- Squeeze forearms
- Control descent
- No swinging
Breathing
Inhale during the lowering phase and exhale as you curl the weights up, bracing your core for stability.
Tempo
2-1-1
Range of Motion
Lower until arms are fully extended without locking elbows; curl until dumbbells reach shoulder level with biceps contracted.
Safety
Safety Notes
- Start with light weights to protect wrists
- Avoid locking elbows at bottom
- Stop if elbow or wrist pain occurs
- Use lighter load than standard curls
Spotting
Not typically required; self-spot with lighter weights or use safeties if needed for heavier sets.
Common Mistakes
- Using body momentum
- Flaring elbows outward
- Hyperextending wrists
- Incomplete range of motion
When to Avoid
- Wrist injuries
- Elbow tendonitis
- Acute forearm strain
Flexibility Needed
- Neutral wrist mobility
- Shoulder flexion for arm positioning
Build Up First
- Basic bicep curl form
- Grip strength competency
Also known as
Reverse Dumbbell Curl, Pronated Bicep Curl, Supinated Reverse Curl
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