Smart Workout Diary

Dumbbell Reverse Curl

The dumbbell reverse curl is an elbow-flexion exercise performed with an overhand grip on dumbbells. It primarily trains the brachioradialis and forearm extensors, with assistance from the biceps, and supports forearm and arm strength.

Demonstration

Demonstration: Dumbbell Reverse Curl

Instructions

  1. Stand tall with a dumbbell in each hand, arms by your sides, and palms facing behind you.
  2. Brace your torso and keep your upper arms close to your sides.
  3. Keeping an overhand grip, curl the dumbbells upward by bending your elbows.
  4. Pause briefly near the top without allowing your elbows to drift forward.
  5. Lower the dumbbells slowly until your arms are straight, then repeat.
Muscle Group
Brachioradialis
Other Muscle Groups
Forearm Extensors, Biceps
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Choose a load that lets you keep your wrists neutral rather than bent back.
  2. Avoid swinging your torso or using momentum to raise the dumbbells.
  3. Keep the lowering phase controlled instead of dropping the weights.
  4. Use a comfortable range of motion without forcing the wrists or elbows.
Exercise library