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.


  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


1 comment

Click here to post a comment

Follow Me on Social Media

I post all new exercises and training programs to these social media platforms. Follow me to see the exercises and training programs in your feeds.

Download My Ebook

It contains everything you need for total-body fitness and transformation.

How to Create a Great Body ebook

See what's inside >>