How to do a Reverse Dumbbell Curl

Authored by Fitbod

About Reverse Dumbbell Curl

Sets Logged
454,051
Popularity Rank
191st
Difficulty
Intermediate
Biceps Strength
75 mSCORE 31st
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Targets the forearms and biceps with a focus on grip strength and arm stability. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance.

  1. Stand with your feet shoulder-width apart and a slight bend in your knees.
  2. Grasp a dumbbell in each hand, and position the dumbbells in front of your hips with your palms facing you.
  3. Contract your biceps to arc the weight from the starting position toward your shoulders. Keep your elbows locked in place at your side.
  4. Hold this position for a moment at the top of the movement.
  5. Slowly allow the weight to descend back to the starting position while maintaining tension in your biceps.
  6. Maintain good posture by keeping your shoulders back, elbows locked at your sides, and wrists straight.
  7. You should feel this exercise in your biceps.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Sets & Reps