Exercise 0382 · REF e4ojVhP

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Dumbbell Revers Grip Biceps Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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A reverse, palms-down grip curl shifts a good portion of the work from the biceps onto the brachialis and forearm extensors, which is why this version tends to feel like a forearm exercise as much as an arm one. Grip strength usually becomes the limiting factor before the biceps do, so the weight used here runs lighter than a standard curl. It's a solid way to build forearm size alongside arm size in the same movement.

How to Do the Dumbbell Revers Grip Biceps Curl

1. Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.
2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale and slowly begin to lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Revers Grip Biceps Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Revers Grip Biceps Curl work?

The Dumbbell Revers Grip Biceps Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell Revers Grip Biceps Curl?

The Dumbbell Revers Grip Biceps Curl is done with a dumbbell.

What's a good alternative to the Dumbbell Revers Grip Biceps Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.