Dumbbell Revers Grip Biceps Curl

Setup

1. 01Stand tall with a dumbbell in each hand, palms facing behind you.
2. 02Set the feet hip width apart and brace the trunk.
3. 03Keep the elbows pinned to the sides of the torso.
4. 04Start with the arms fully extended.

Execution

1. 01Curl the dumbbells up while keeping the palms facing down.
2. 02Keep the wrists straight and firm as the elbows bend.
3. 03Raise until the forearms are just past parallel to the floor.
4. 04Lower under control to full extension.

Checkpoints

• -Palms stay pronated for the entire rep.
• -Wrists stay neutral, not bent backward under load.
• -Elbows stay at the sides without drifting forward.
• -Torso stays upright with no backward lean.

Common mistakes

• -Letting the wrists collapse into extension.
• -Swinging the hips to move heavier loads.
• -Letting the elbows ride up and turn it into a front raise.
• -Using the same load as a supinated curl and grinding ugly reps.