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Dumbbell Revers Grip Biceps Curl

A palms-down dumbbell curl that shifts work from the biceps to the brachioradialis and wrist extensors, building forearm size and grip resilience.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-revers-grip-biceps-curl

Demonstration coming soon

Primary

Brachioradialis

Secondary

Biceps brachiiBrachialisWrist extensors

Equipment

Dumbbell

Pattern

Elbow flexion

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.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 reps with roughly 20 to 30 percent less load than regular curls.
  • -Slot at the end of arm training after supinated curl work.
  • -Good elbow prehab volume for lifters doing heavy pulling.

Related exercises

Dumbbell Standing Reverse Curl

Dumbbell / Arms

Reverse Curl

Barbell / Arms

EZ Barbell Reverse Grip Curl

Barbell / Arms

Dumbbell Zottman Curl

Dumbbell / Arms

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