Smart Workout Diary

Dumbbell Bicep Curl Reverse Grip

The reverse-grip dumbbell biceps curl is an elbow-flexion exercise performed with the palms facing down. It emphasizes the forearms and brachioradialis while also training the biceps. It supports arm strength, grip development, and balanced elbow-flexor training.

Demonstration

Dumbbell Bicep Curl Reverse Grip — demonstration 1
Dumbbell Bicep Curl Reverse Grip — demonstration 2

Instructions

  1. Stand tall with your feet about hip-width apart and hold a dumbbell in each hand at your sides.
  2. Turn your hands so your palms face behind you, keeping your wrists straight and your elbows close to your torso.
  3. Exhale and curl both dumbbells upward by bending your elbows; keep your upper arms still and maintain the palms-down grip.
  4. Lift only as high as you can without letting your elbows move forward or your wrists bend, then briefly squeeze your forearms and upper arms.
  5. Inhale and lower the dumbbells slowly to the starting position. Keep your torso still and repeat with a controlled load.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a light-to-moderate load. The palms-down grip is usually weaker than a palms-up curl grip.
  2. Keep wrists neutral. Do not let the dumbbells pull your wrists into flexion or extension.
  3. Avoid swinging. If you must lean back or move your elbows forward, reduce the weight or slow the repetition.
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