How to do the Dumbbell Revers Grip Biceps Curl
ForearmsDumbbellIntermediate
The dumbbell reverse grip biceps curl flips your palms down to hammer the forearm extensors and brachioradialis in a way standard curls simply cannot reach. Build that dense, armor-plated forearm detail that separates serious lifters from the rest.
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Primary
Forearms
Secondary
Grip
Step-by-step
- Stand tall holding a dumbbell in each hand with an overhand pronated grip, arms fully extended at your sides.
- Brace your core, pin your elbows to your ribs, and curl both dumbbells upward by driving your knuckles toward your shoulders.
- Squeeze the forearms hard at the top without letting your elbows drift forward or your wrists collapse downward.
- Lower the dumbbells slowly under control back to full extension, resisting gravity on every inch of the descent.
Common mistakes
- Wrists dropping during the lift: actively hold the wrists neutral or slightly extended throughout the entire rep to keep tension on the target muscles.
- Elbows swinging forward at the top: anchor your elbows firmly against your torso from start to finish so the forearms do all the work.
- Using momentum by swinging the torso: drop the weight if you need to rock your body, because cheating here transfers load away from the forearms entirely.
Pro tip — At the very top of each rep pause for one full second and consciously try to extend your wrists slightly upward — this micro-adjustment maximally recruits the brachioradialis and forearm extensors that most lifters leave completely undertrained.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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