Biceps Curl - Reverse (Dumbbell)

Hold dumbbells with palms facing your thighs. Curl up keeping palms down. Great for forearm size and grip strength.

Quick facts

Primary and secondary muscle groups targeted by this movement.

forearm extensors

outer bicep / brachialis

What you need and how to position yourself before starting.

dumbbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand.
- Let your arms hang down at your sides with your palms facing your thighs.
Step 2Grip the Dumbbells
- Use an overhand grip (palms facing down) to hold the dumbbells.
- Ensure your grip is firm but not overly tight to avoid unnecessary tension in your hands.
Step 3Position Your Body
- Stand tall with your shoulders back and chest up, engaging your core for stability.
- Keep your elbows close to your body and your wrists straight.
Step 4Curl the Dumbbells
- Bend your elbows to lift the dumbbells towards your shoulders, keeping your palms facing down throughout the movement.
- Focus on using your biceps to lift the weights, avoiding any swinging or momentum.
Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position with your arms fully extended.
- Maintain control throughout the movement to engage your muscles effectively.
Step 6Repeat
- Repeat the curl and lower for the desired number of repetitions, ensuring proper form with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully lower the dumbbells to your sides.
- Take a moment to stand tall and relax your arms before moving on to your next exercise.