Dumbbell Reverse-Grip Bicep Curl
Target your forearms *and* biceps! The Dumbbell Reverse-Grip Curl builds strength & definition with a simple twist.
The Dumbbell Reverse-Grip Bicep Curl mainly works the biceps and forearms, with help from the shoulders and back. You'll need: dumbbells.
Required Equipment
Dumbbell Reverse-Grip Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii); Forearm Flexor (brachioradialis); Side Biceps (brachialis)
Secondary
Inner Forearm (wrist flexors); Front Shoulder (anterior deltoid); Lats (latissimus dorsi)
Dumbbell Reverse-Grip Bicep Curl Variations and Alternatives
How to do the Dumbbell Reverse-Grip Bicep Curl
Stand upright holding a dumbbell in each hand with your arms fully extended and palms facing your body. This is your starting position.
Keep your elbows close to your torso and your back straight.
While breathing out, curl the weights upward by contracting your biceps. Rotate your wrists during the movement so that your palms face up at the end of the curl.
Squeeze the biceps hard at the top of the movement, then slowly lower the dumbbells back to the starting position while rotating your wrists to return them to a palms-facing-your-body position.
Inhale as you perform this part of the motion.
Repeat the exercise for the desired number of repetitions and sets.
Make sure to keep the movement controlled and avoid swinging the dumbbells. Keep your upper body static throughout the exercise, as only your forearms should move.
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Dumbbell Reverse-Grip Bicep Curl FAQs
What muscles does the Dumbbell Reverse-Grip Bicep Curl work?
The Dumbbell Reverse-Grip Bicep Curl mainly works the biceps and forearms, with help from the shoulders and back. The main muscles are the biceps brachii, brachioradialis and brachialis.
What equipment do you need for the Dumbbell Reverse-Grip Bicep Curl?
Dumbbells.
What workout day should the Dumbbell Reverse-Grip Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Reverse-Grip Bicep Curl variations and alternatives?
Similar exercises include the Barbell Reverse Curl, Bottle-Weight Reverse Curl, Bottle-Weight Reverse-Grip Concentration Curl and Dumbbell Zottman Curl.
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