How To Do Reverse Dumbbell Curl

Reverse Dumbbell Curl is an excellent exercise to build the top part of your forearms primarily the brachioradialis and forearm extensor muscles. This exercise also engages the biceps.

Reverse Dumbbell Curl is used to develop grip strength as well as improve stability and flexibility in the wrists.

Reverse Dumbbell Curl is an important exercise in physical activities such as golf, tennis, boxing and football where strong, rigid forearms are required.

Reverse Dumbbell Curl Exercise How To

  • Pick up a dumbbell with each hand and stand in a shoulder width position. Keep your core tight throughout the exercise.
  • Turn your wrists in so that your palms are facing backward. Keep your elbows as close to your torso as possible. Pull your shoulders down to take them away from the exercise.
  • Flex at the elbow and contract the forearm extensor muscles to curl the dumbbells up toward your shoulder. At the top position, hold for a count of “one” then slowly return the dumbbells toward the top of your thighs.
  • You can also work each arm alternately. Make sure to complete one full rep before switching to the other arm.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

With Reverse Dumbbell Curl it is important to avoid rotating the elbow during the exercise.

This will lead to unnecessary elbow strain and may cause your rotator cuff to get impinged at the top position.

Your elbows must remain stable and not be allowed to drift forward and backward during the exercise.

Variations: Reverse Barbell Curl | Reverse Cable Curl

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Building: 4-5 sets x 6-8 reps

Reverse Dumbbell Curl