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Dumbbell Biceps Curl Reverse

A curl performed with palms facing down, shifting load to the brachioradialis and forearms while still working the biceps.

ArmsDumbbellElbow flexion

Primary

Brachioradialis

Secondary

Biceps brachiiBrachialisWrist extensors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Stand tall holding a dumbbell in each hand.
  2. 02Turn the palms to face the thighs, then fully down.
  3. 03Let the arms hang with elbows at the sides.
  4. 04Brace the trunk and set the shoulders back.

Execution

  1. 01Curl both dumbbells up with palms facing down.
  2. 02Keep the wrists straight as the elbows bend.
  3. 03Raise until the forearms pass parallel to the floor.
  4. 04Lower under control back to full extension.

Checkpoints

  • -Palms face the floor for the entire rep.
  • -Elbows stay pinned beside the ribs.
  • -Wrists hold a straight, neutral line without curling up.
  • -The torso stays still with no backward lean.

Common mistakes

  • -Letting the wrists flex to cheat the grip work.
  • -Swinging the elbows forward at the top.
  • -Using loads suited to regular curls; go lighter.
  • -Dropping the weights instead of lowering slowly.

Programming notes

  • -Use 3 sets of 10 to 15 reps with lighter weight than standard curls.
  • -Pause one second at the top to reinforce the pronated grip.
  • -Progress by adding reps first; grip strength lags behind biceps strength.

Related exercises

Dumbbell Zottman Curl

Dumbbell / Arms

Hammer Curl

Dumbbell / Arms

Dumbbell Curl

Dumbbell / Arms

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