Dumbbell Reverse Curl

Technique

Stand holding a dumbbell in each hand with an overhand (pronated) grip, palms facing your thighs. Curl the weights up toward your shoulders, keeping your wrists firm and elbows stationary. This grip emphasizes the brachialis and forearms more than a standard curl. Lower back down under control.

Steps

1. Stand tall with a dumbbell in each hand and your palms facing your thighs
2. Brace your torso and keep your elbows close to your sides
3. Curl the dumbbells toward your shoulders without bending your wrists
4. Pause briefly at the top while keeping your elbows stationary
5. Lower the dumbbells under control to the starting position

Common mistakes

• Letting the wrists bend backward during the curl
• Swinging the torso to lift the dumbbells
• Allowing the elbows to drift forward
• Dropping the weights quickly on the descent

Variations

• Alternating dumbbell reverse curl
• Seated dumbbell reverse curl
• Incline-bench dumbbell reverse curl
• Single-arm dumbbell reverse curl

FAQ