Dumbbell reverse curl


Exercise details

  • Target muscle: Brachioradialis
  • Synergists: Biceps Brachii, Brachialis
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Stand with a dumbbell in each hand.
  2. Pronate your wrists into a shoulder-width reverse (overhand) grip.

Execution

  1. Keeping your elbows by your sides, exhale as you curl the dumbbells toward your shoulders until your forearms are nearly vertical.
  2. Hold for a count of two and squeeze your biceps.
  3. Inhale as you return the dumbbells to the starting position.
  4. Repeat.

Comments and tips

  • Keep your body still and your upper arms by your sides.
  • Keep your wrists straight.
  • Maintain a shoulder-width reverse grip.
  • Instead of curling both arms at the same time, you can, of course, alternate your arms.
  • Using the reverse grip puts your biceps brachii into a mechanically disadvantaged position, which forces your other forearm flexors (i.e. your brachialis and brachioradialis, especially the latter) to work harder.
  • See also the EZ bar reverse curl.

Dumbbell reverse curl video

Sources


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