Reverse Dumbbell Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps
• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis

Holds

• Deltoid
• Extensor Digitorum
• Extensor Carpi Ulnaris

Equipment

• Dumbbells

Technique

1. Stand with a dumbbell in each hand, arms straight, palms facing back toward your thighs.
2. Keep the elbows close to your sides.
3. Curl the dumbbells up with the knuckles leading until the forearms are vertical.
4. Lower slowly to the start.

Cues

• Keep the wrists flat; do not let them bend back.
• Go lighter than on a regular curl.

Common mistakes

• Turning the palms up partway through the rep.
• Using body swing to start each rep.

Variations

• Single-Arm Reverse Dumbbell Curl

Alternatives

• Reverse Barbell Curl
• Hammer Curl