Smart Workout Diary

Dumbbell Reverse Bicep Curl

The dumbbell reverse bicep curl is a standing curl performed with an overhand grip. It primarily trains the forearms and brachioradialis while also working the biceps, helping build arm strength and grip-related pulling capacity.

Demonstration

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

Instructions

  1. Stand tall with feet about hip-width apart, holding a dumbbell at each side with straight arms and palms facing behind you.
  2. Keep your chest up, shoulders relaxed, and elbows close to your ribs. Brace your abdomen and keep your wrists neutral.
  3. Exhale and curl both dumbbells upward by bending the elbows, maintaining the overhand grip and keeping the upper arms still.
  4. Pause briefly near the top without letting the wrists bend back, then inhale and lower the dumbbells slowly until the elbows are straight. Use a controlled load that does not require swinging.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Keep the elbows fixed: avoid letting them travel forward, which shifts work away from the forearms.
  2. Control the lowering phase: lower for a smooth, deliberate count rather than dropping the dumbbells.
  3. Protect the wrists: keep them straight and reduce the load if you cannot maintain a neutral wrist position.
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