Dumbbell Reverse Grip Biceps Curl

An isolation exercise targeting the forearms and brachialis. The overhand grip builds grip strength and increases the thickness of the outer arm area.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Stand tall with dumbbells in a pronated (overhand) grip. Keep your elbows tucked into your ribs and shoulders retracted for stability.

Instructions

1. Curl the dumbbells toward your shoulders.
2. Squeeze the forearms at the top.
3. Lower the weights slowly to the starting position.
4. Maintain a stationary torso.
5. Keep your wrists firm and neutral.

Common Mistakes

1. Swinging the torso.
2. Lifting the elbows forward.
3. Shrugging the shoulders at the top.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

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Wrist Circles

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Standing Wide Grip Biceps Curl

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Standing One Arm Concentration Curl

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Standing Concentration Curl

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Standing Biceps Curl

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Seated Reverse Grip Concentration Curl

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A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.