Beginner

Dumbbell Reverse Curl

The overhand grip takes the biceps out of its strongest line and forces the brachioradialis and forearm to do the work, which is why the weight drops sharply versus a normal curl. Great for filling out the arm from elbow to wrist and for lifters chasing a stronger supinated-to-pronated grip. Run it for moderate to high reps.

Equipment
Dumbbell
Body part
Biceps, Forearms
Type
Strength
Browse by muscle
Brachioradialis
Browse by movement
Elbow Flexion
Muscles worked
Target
Brachioradialis
Secondary
Biceps Brachii Long Head, Biceps Brachii Short Head
Tertiary
Extensors

How to do it

  1. 1

    Stand tall holding a dumbbell in each hand with a full overhand grip, knuckles facing forward.

  2. 2

    Keep the elbows tucked against your sides.

  3. 3

    Curl the dumbbells toward the shoulders while keeping the wrists straight and knuckles leading the way.

  4. 4

    Stop when the forearms are fully contracted, without swinging the torso.

  5. 5

    Lower under control to full extension.

  6. 6

    Breathe out as you lift and in as you lower.

Tips

  • Expect to use far less weight than a standard curl; ego-loading here just recruits the shoulders.
  • Keep the wrists rigid and neutral so the forearm does the work, not a wrist flick.
  • Pin the elbows to your ribs to stop the movement from becoming a front raise.

Variations

Common mistakes

  • Letting the knuckles roll inward toward a hammer grip once the forearms burn, which hands the rep back to the muscles underneath. If you cannot hold true palms-down for a whole set, the dumbbells are heavier than they should be.
  • Resting the dumbbells on the front of your thighs between reps and bouncing the next one off your legs, so the hardest part of the range begins with a shove.
  • Stopping at chest height because the top of the forearm is burning, which skips the range where the brachioradialis works hardest.
  • Running this first in the session, so your grip and forearms are cooked before the rows and pulldowns that need them. Put it after your pulling work.

Frequently asked

How many reps of the dumbbell reverse curl should a beginner do?
Three sets of 12 to 15, at the end of an arm or pulling session. Start with the pair you would use for lateral raises rather than what you curl underhand; most people find the working weight is roughly half. Add reps up to 15 before you add load, and when you do, move up by the smallest pair on the rack. Two sessions a week is plenty, since the forearm works on every other pull you do.
What can I use instead of dumbbells for a reverse curl?
A resistance band under both feet, gripped palms-down, gives you the same movement anywhere. An EZ bar or straight barbell also works and lets you load more, though the fixed grip is harder on the wrists. At home, hold the handles of a loaded backpack overhand, or grip a broom handle with a bag hanging from the middle of it.
What does the dumbbell reverse curl actually train?
It builds the brachioradialis and the wrist extensors along the top of your forearm, filling the gap between elbow and wrist that a standard curl leaves alone, and it strengthens the overhand position you hold a bar in. It is a poor pick as a biceps mass builder, because the palms-down grip deliberately puts them at a weak angle. If the outside of your elbow is already sore, start very light or leave this out until it settles.

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