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Exercise 75

Reverse Dumbbell Curl

Elbow flexion exercise that works the biceps and forearms while keeping the arms and torso stable throughout each repetition.

BicepsForearms
Athletic Station visual preview for Reverse Dumbbell Curl
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet shoulder-width apart and a dumbbell in each hand in front of your body.
  2. Keep your spine upright, abs engaged, chest open, and elbows close to your torso throughout the movement.
  3. Use an overhand grip with your palms facing downward.
  4. Bend your elbows to raise the dumbbells with control.
  5. Keep your wrists firm and forearms aligned without rotating your hands during the lift.
  6. Bring the dumbbells toward your chest through a comfortable range while maintaining tension in the biceps and forearms.
  7. Lower the dumbbells slowly to the starting position, controlling the entire return phase.
  8. Exhale as you raise the dumbbells and inhale as you lower.

What you should feel

Work in the forearms and brachioradialis, with the biceps assisting in elbow flexion. The effort should remain controlled through the upper forearms and arms, without pain in the wrists, elbows, shoulders, or lower back.

Groups mentioned in the description

BicepsForearms

Exercise questions

How do you perform Reverse Dumbbell Curl?

Stand with your feet shoulder-width apart and a dumbbell in each hand in front of your body. Keep your spine upright, abs engaged, chest open, and elbows close to your torso throughout the movement. Use an overhand grip with your palms facing downward. Bend your elbows to raise the dumbbells with control. Keep your wrists firm and forearms aligned without rotating your hands during the lift. Bring the dumbbells toward your chest through a comfortable range while maintaining tension in the biceps and forearms. Lower the dumbbells slowly to the starting position, controlling the entire return phase. Exhale as you raise the dumbbells and inhale as you lower.

What does Reverse Dumbbell Curl work?

Elbow flexion exercise that works the biceps and forearms while keeping the arms and torso stable throughout each repetition.

What should you feel during Reverse Dumbbell Curl?

Work in the forearms and brachioradialis, with the biceps assisting in elbow flexion. The effort should remain controlled through the upper forearms and arms, without pain in the wrists, elbows, shoulders, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.