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Dumbbell Biceps Curl Reverse Grip

Equipment: Dumbbell

Dumbbell Biceps Curl Reverse Grip
Primary Muscles
  • Brachioradialis
Synergistic Muscles
  • Biceps Brachii
  • Brachialis

The dumbbell reverse grip biceps curl targets the biceps and forearms. Here’s how to do it:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing down).
  2. Keep your arms fully extended by your sides.
  3. Curl the dumbbells up towards your shoulders while keeping your palms facing down and your elbows close to your torso.
  4. Pause briefly at the top, squeezing your biceps.
  5. Slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Introduction

The Dumbbell Biceps Curl Reverse Grip exercise targets the brachioradialis and brachialis muscles, which contribute to the peak of the bicep. This variation of the traditional bicep curl places more emphasis on these secondary bicep muscles, making it beneficial for sculpting a thicker and fuller upper arm appearance. The reverse grip also helps reduce strain on the elbow joint, making it effective for athletes or individuals with previous elbow injuries who want to focus on their biceps without causing discomfort.

Muscles Worked

  • Primary: Biceps Brachii (Long Head), Brachialis, Brachioradialis
  • Secondary: Forearm Flexors (Flexor Carpi Radialis and Flexor Digitorum Superficialis), Anconeus, Wrist Extensors (Extensor Carpi Radialis Longus)

How to Do It (Step-by-Step)

  1. Stand with feet shoulder-width apart, holding a dumbbell in each hand using a reverse grip (palms facing forward).
  2. Keeping your elbows stationary, curl the weights by contracting your biceps and lifting the weights until they reach your shoulders.
  3. Slowly lower the weights back to the starting position, maintaining control throughout the movement.

Tip: To ensure proper form, keep your back straight and core engaged during the entire exercise.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

For effective progression in your workouts, consider using Auto Progression!

Ensure optimal rest times between sets with the help of a reliable Rest Timer.

Form Tips

  • Maintain a neutral spine and avoid rounding or arching your back.
  • Keep your elbows close to your torso during the entire exercise, minimizing the swinging motion.
  • Exhale as you curl the weight up and inhale as you lower it back down.

When to Use It

  • Strengthening forearm muscles in a push-pull workout routine.
  • Isolating biceps for a dedicated upper arm day in bodybuilding programs.
  • Improving functional grip strength during sports training sessions.
  • Check out your complete Workout History at
Dumbbell Biceps Curl Reverse Grip - Frequently Asked Questions
Answers to common questions about dumbbell biceps curl reverse grip for effective training.

Using a reverse grip isolates the brachioradialis muscle, providing better focus on the bicep muscles.

Start with a weight that allows you to complete 3 sets of 8-12 reps. Adjust according to your strength and progression.

Perform 3-4 sets of 8-12 repetitions for optimal muscle development and growth.

Maintain an upright torso, bend your elbows at 90 degrees, and keep wrists straight throughout the exercise.

Include dumbbell biceps curl reverse grip 2-3 times a week for best results.

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