Reverse grip dumbbell curl. Learn how to do the perfect reverse curl.
Reverse grip dumbbell curl Keep reading to learn how. Hold the weight with an overhand grip and drag it up your body by letting your elbows drift behind your torso. Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. Hold the dumbbells with an overhand grip The Dumbbell Seated Reverse Grip Biceps Curl is a strength-building exercise that targets the biceps and forearms, enhancing upper body strength and improving muscle definition. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. Incorporate the Dumbbell Bicep Curl (Reverse Grip) exercise into your regimen for better performance Make sure that you are holding the dumbbells with a reverse grip (so that your palms are facing your body). This exercise works the same muscles in the forearm and hand as the Dumbbell One Arm Reverse Curl but with a slightly different movement. Curl: Bend your elbows to lift the dumbbells Dec 23, 2021 · Seated reverse dumbbell curl exercise details Main Muscles: Brachialis, brachioradialis, biceps brachii Secondary Muscles: Forearm extensors Exercise Type: Strength Exercise Mechanics: Isolation Difficulty Level: Beginner Equipment Needed: Weight bench, dumbbells How to perform seated reverse dumbbell curls Grab two dumbbells and sit on a weight bench. Definitely felt it in my upper arms, most likely due to a brachialis focus. By using an overhand (pronated) grip, this curl Today we're going over how to do a standing reverse curl. What Muscles does the Reverse Curl Work? Apr 10, 2001 · Does anyone do reverse curls for biceps and are they effective? Is it better to do them with a barbell or dumbell and with the palms facing down? Thanks. They are a highly effective way to target the forearm and bicep muscles. Feb 29, 2024 · When it comes to building bigger, stronger biceps, two exercises stand out: hammer curls and reverse grip curls. How to Do a Reverse Curl Set-Up: Grab a pair of dumbbells, a barbell or an EZ bar. Here's how to do the exercise, who should add them to workouts, and more. Elbow placement: Keep the dumbbells in place while keeping elbows stationary. 2. Aug 11, 2024 · The dumbbell reverse-grip concentration curl is an isolation exercise which targets the biceps brachii and brachioradialis muscles. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. The Dumbbell Reverse Curl starts with a dumbbell in each hand, with feet shoulder-width apart and hands by the sides. This complete guide includes several reverse curl variations. Our instructors takes you through how to properly perform Dumbbell Reverse Curls. The reverse grip curl targets the brachialis, which contributes to a more defined and sculpted upper arm. The Dumbbell Reverse Grip Curl is a great alternative or complementary exercise to the Dumbbell Reverse Grip Preacher Curl. Jan 5, 2025 · The dumbbell reverse curl is a simple yet effective exercise for building forearm strength and grip power. " Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Reverse Curls, on the other hand, involve using a pronated (palms down) grip throughout the exercise. If you’re ready to take your bicep training to the next level, this step-by- step guide will How to Dumbbell Curl Hold a pair of dumbbells in an underhand (supinated) grip, arms hanging by your sides. Grip your weights (dumbbell, barbell or EZ bar) using a pronated grip so that your palms are facing downwards. This causes other muscle groups to be recruited, altering the mechanics of the exercise. Targets the forearms and biceps with a focus on grip strength and arm stability. Keeping your elbows close to your Introduction to the Dumbbell Reverse Wrist Curl The Dumbbell Reverse Wrist Curl is a strength-building exercise targeting the forearms, specifically the extensor muscles. Why reverse dumbbell curls boost grip For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Slowly lower the dumbbells towards the ground by bending your wrists backwards. The reverse grip is particularly useful in forcing the forearms to become involved in some of the workload. May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. Additionally, you may choose to perform this biceps exercise standing or seated. Brachioradialis gets hit nicely too. Some of these exercises can be done easily at home and require some basic home gym equipment. Aug 26, 2025 · What is the Reverse Curl? The Reverse Curl is a variation of the Bicep Curl with the hands in an overhand (pronated) setup instead of the usual underhand (supinated) grip. Jul 24, 2024 · Stand with your feet shoulder-width apart. To pause briefly, squeeze your biceps at the top of the movement. This provides a better isolation and contraction on the biceps. How to Do Reverse Dumbbell Curls Hold a pair of dumbbells in an overhand (pronated) grip, arms hanging by your sides. Performing curls utilizing a reverse grip, as seen in the seated Feb 3, 2020 · Athlean-X creator Jeff Cavaliere shows off the cross-body reverse curl biceps exercise, which grows your arms by targeting the brachioradialis and brachialis. Single-arm focus increases intensity and improves unilateral strength, suitable for addressing muscle imbalances and focusing on individual arm strength. By pronating your hands during the curl, the emphasis shifts from the biceps to the brachialis and brachioradialis muscles. The biceps are pretty self-explanatory for most people but for those not familiar with the brachioradialis, it’s a muscle which flexes the forearm at the elbow. Like the reverse biceps curl, the supinated curl can be performed with dumbbells, a barbell, or, if your wrist mobility restricts a comfortable supinated hand position, an EZ-curl bar. Short answer: it builds stronger forearms, thicker arms, and a rock-solid grip. In this comprehensive guide, we will delve into the benefits, mechanics, and differences between hammer curls and reverse grip curls to help you optimize your bicep training. Keep your hands and feet shoulder apart and body straight with chest out. Perform reverse curls by standing with your feet shoulder-width apart. The dumbbell reverse-grip concentration curl is an isolation exercise that targets the biceps brachii and brachioradialis muscles. This variation provides numerous benefits: Today, we're flipping the script with a move that smashes the forearms: the Dumbbell Reverse Grip Curl. Unlike traditional curls, this move forces your forearms and grip to work overtime. Would usually do the BC with dumbbells and RC with a bar. Mar 22, 2024 · When it comes to building impressive biceps, two exercises stand out: reverse grip curls and hammer curls. Learn how to do the perfect reverse curl. This motion stresses the muscles in your outer arms, which can help build strength and definition. With that said, the slow tempo typically used during the concentration curl is great for building the biceps and since it is a unilateral exercise, it helps work each bicep equally. The payoff? Stronger arms that look balanced and function better outside the gym. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. Apr 28, 2024 · A reverse curl is an upper body exercise that targets the arms, with a particular emphasis on the biceps and forearms. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance. Exhale and slowly curl the dumbbells up towards your shoulders Continue to raise the dumbbells until your forearms are perpendicular to the ground. You can lift both dumbbells simultaneously or alternate between left and right. I bought some fat grips and am planning on adding reverse curls to my workouts 3x a week (although I'll probably do them 5x week) In terms of solely muscle growth / getting larger forearms what kind of set/rep The dumbbell reverse curl is simply a variation where you do the movement with a pair of dumbbells. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. Aug 14, 2017 · Using the reverse grip puts your biceps brachii into a mechanically disadvantaged position, which forces your other forearm flexors (i. Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. Hold a dumbbell in each hand with an overhand grip, arms at your sides. Dumbbell Reverse Preacher Curl instruction video & exercise guide! Learn how to do dumbbell reverse preacher curl using correct technique for maximum results! Dec 24, 2021 · Difficulty Level: Beginner Equipment Needed: Barbell or dumbbells How to do reverse drag curls Load some weight onto a bar or grab a pair of dumbbells (see our dumbbell drag curl guide for more info on the differences). That said, the standard barbell may be too cumbersome or uncomfortable to work with. This allows you to train your forearms and biceps from a variety of angles for better muscle development. You may do reverse curls using free weights, resistance bands, or even a cable machine. May 19, 2025 · The Dumbbell Reverse Biceps Curl is an indispensable variation for building forearm strength, grip endurance, and balanced arm development. Dumbbell Drag Curl Dumbbell drag curls allows more freedom of movement than the barbell version and will help correct any muscle imbalances between sides. Nov 8, 2016 · A rare exercise, the dumbbell reverse-grip concentration curl targets your brachioradialis. Sep 7, 2024 · 5 Best Reverse Curl Alternatives Whether you’re dealing with wrist discomfort, seeking variety, or simply want to target your forearms from different angles, there are plenty of effective … The Barbell Reverse Wrist Curl is an effective alternative or complementary exercise to the Dumbbell One Arm Reverse Curl. Reverse Curl 21s Similar to classic The one-arm reverse grip dumbbell wrist curl is an exercise used to target the muscles of the forearms. The one-arm dumbbell reverse curl hits both the biceps and forearms hard. Grab those dumbbells, stand tall, and let's get after Dec 8, 2023 · Freedom Of Movement With the barbell, you only have two grip choices: reverse or underhand. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Dec 25, 2021 · Read our tutorial to learn how to perform the reverse grip preacher curl for your biceps, brachialis, and brachioradialis muscles. See also the EZ bar reverse curl, the dumbbell hammer curl to dumbbell reverse curl, and the one-arm dumbbell reverse curl. The dumbbell reverse curl is a lower arm exercise that strengthens and builds the forearms and increases grip strength. In this comprehensive guide, we’ ll delve into the nuances of reverse grip curls vs. Commentary For Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. Dec 23, 2021 · The reverse grip dumbbell curl is a simple yet effective movement for building the brachioradialis, brachialis, forearm extensors, and, to a lesser extent, the biceps. One being pronated and the other being a neutral grip. Learn the techniques! Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. When you’re lifting dumbbells, you are lifting unilaterally for improved muscle development. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist Feb 1, 2023 · Biceps Curl Before going in “reverse,” make sure you can handle the standard movement. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Unlike regular curls, which involve a supinated (palms up) grip, reverse curls involve a pronated (palms down) grip. your brachialis and brachioradialis, especially the latter) to work harder. Reverse curls can be done with dumbbells, barbells, or resistance Dec 23, 2021 · Learn how to perform the reverse grip concentration curl for your biceps, brachialis, and brachioradialis by reading our tutorial. To begin the reverse curl, hold the dumbbell with a pronated grip (palms facing down). Nov 26, 2024 · The reverse curl is a fantastic exercise for your biceps, forearms, and grip. Oct 12, 2022 · The Reverse Curl is a forearm and biceps exercise that strengthens the upper arms while emphasizing the brachioradialis, the large muscle on the top of the forearm. Forearms Reverse Grip Barbell Curl Overview The reverse grip barbell curl is a variation of the barbell curl and an exercise used to target the muscles of the biceps. Don’t go in thinking that you can lift a similar weight to what you can with an underhand grip, the short answer is: you can’t. May 5, 2021 · What Are Reverse Curls? The reverse curl is a biceps curl variation that uses a different grip style than the standard curl. Build muscle in your arms, back, shoulders and chest by flipping your grip with this upper-body workout routine. This effective exercise, involving weight gripping and upward curling, improves muscle tone, grip, and wrist stability. Hold a pair of dumbbells or EZ-curl bar with a pronated grip (palms facing away from your body and toward the floor). Another advantage of dumbbell drag curls is performing them on an incline bench for greater stretch (more ROM) on the biceps. Would you like to improve you grip strength and while working your biceps as well? Simply start using this how-to tutorial and start today. Discover the proper form, the mistakes to avoid, and the many benefits. While the reverse grip curl seems simple, there are a few common mistakes that can hinder your progress and increase the risk of injury. This exercise adds variety to your arm routine and can help improve grip strength and forearm definition. Dec 4, 2021 · Here, you will find some of the best reverse curl alternative exercises that you can do comfortably without any pain. Lwearn how to do this exercise, the muscles worked, and the main benefits. Sep 1, 2025 · Reverse curls can be done with dumbbells, barbells, or resistance bands. Aug 26, 2024 · Dumbbell Reverse Curl The Dumbbell Reverse Curl is a great exercise to strengthen the forearms and biceps, emphasizing the brachioradialis muscle. Repeat for reps. Unilateral Strength Dec 8, 2024 · The reverse grip curl, also known as the hammer curl, is a fantastic exercise for building forearm strength, grip power, and overall arm definition. By using a reverse grip, you engage your biceps in a slightly different way than with traditional concentration curls, leading to more comprehensive bicep development. Mar 20, 2024 · Dumbbell reverse curls: Using dumbbells instead of a barbell allows for a more natural movement and greater forearm activation. This is what’s referred to as pronation of the arms. hammer curls, comparing their benefits, muscle activation, and optimal execution. Inhale as you slowly lower the dumbbells back to the starting Reverse curls are often overlooked but they're essential to forearm strength and grip. Detailed instructions on how to perform the Dumbbell Reverse Curl. Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Add 2–3 sets of 8–12 reps into your arm or full‑body routine to forge thicker, more functional arms that support all your lifts. Take the weight off your body, so the forearms and biceps are contracted. They will allow you to lift heavier weight and improve arm strength. Stand tall with shoulders back and engage your core. The dumbbells are then lowered with a reverse grip. By following the tips and techniques outlined in this guide, you can effectively target your forearms, enhance your grip, and improve overall upper body stability. Dec 10, 2022 · What are Reverse Curls? Reverse curls are a type of exercise that helps build the muscles in your upper arms. Livestrong Woman introduces The Livestrong Essentials Series! These minute The Dumbbell Reverse Grip Curl is a great complementary or alternative exercise to the Seated Dumbbell Reverse Grip Concentration Curl. But with dumbbells, you can grip and curl with an overhand grip, underhand grip, neutral grip, and anything in between. Dec 23, 2021 · Incline reverse curls are an effective exercise for working the bicep muscles, the brachialis, and the brachioradialis. Lift the dumbbells with control, by flexing your elbows. This is the starting position for the exercise. Standing Alternate Dumbbell Reverse Curl instruction video & exercise guide! Learn how to do standing alternate dumbbell reverse curl using correct technique for maximum results! Learn how to correctly use Versa Gripps for the Reverse Grip Dumbbell Bicep Curls, providing a solid grip and ensuring safety during your workout. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. This exercise works the same muscles, but in a different way. This exercise is ideal for strengthening and toning, offering both beginner and advanced athletes the ability to modify intensity for optimal results. Grab one of our best-selling fixed barbells, flip your grip, and keep reading — your arms are about to finally look complete. Cable Machine Reverse Curl The cable machine reverse curl is a variation where you attach a straight bar on a cable pulley machine and curl the weight as you usually would. Mar 16, 2024 · The reverse grip on the reverse curl places your palms facing you, engaging the biceps and forearms in a unique way. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Sep 4, 2024 · The Reverse Grip Dumbbell Concentration Curl is a great basic move and one of the best reverse bicep curl exercise variations for arm workouts. Grip palms facing down (overhand grip). To perform the reverse curl, stand with feet shoulder-width apart, holding a dumbbell in each hand. To perform a dumbbell reverse curl, hold a dumbbell in each hand with an overhand grip and curl the weight up towards the shoulders, keeping your upper arms still and only moving your forearms. Grip a set of dumbbells with your palms facing down (pronated grip) and rest the weights on the front of your thighs. Boost your fitness regimen with the Dumbbell Bicep Curl (Reverse Grip) exercise, specifically designed to target the Forearms muscle group. Performing unilateral movements can also help improve weaknesses, balance your strength and aesthetic physique, and work towards Oct 1, 2025 · Why Train Reverse Curls? Benefits of reverse curl vs traditional bicep curls Most lifters live on standard curls, but the reverse curl hits muscles you didn’t even realize were lagging. It is beneficial for athletes, weightlifters, or anyone seeking to enhance their grip strength and forearm muscularity. And if you're interested in taking the reverse curl to the next level, using a pair of fat grips on the dumbbell handles will work those Jun 7, 2024 · How to Do a Reverse Curl Verywell / Ben Goldstein Stand up with your back straight, shoulders back, and chest lifted. 3. This exercise specifically works the biceps, as well as the forearms, but with the reverse grip, it also puts more emphasis on the lower arm muscles. Jun 9, 2017 · When performing a reverse curl you can either use dumbbells, or an EZ curl bar or a straight barbell like an Olympic bar. Both exercises target the biceps, but they do so in slightly different ways. It can be performed with a barbell, EZ bar or dumbbells. Reverse Grip Dumbbell CurlSet Up: Stand tall with dumbbells at your sides and palms facing down (overhand grip). Keep them at your sides, or move them slightly forward. Unlike the traditional incline curl, which has you lift the weight with a supinated grip, the incline reverse curl makes use of an overhand grip in order to shift the emphasis onto the brachialis and the brachioradialis rather than the biceps, which gets plenty of work with The dumbbell reverse curl is a variation of the traditional dumbbell curl that targets the forearm muscles and can help to improve grip strength. The reverse curl is all about staying slow & controlled. Incorporating this exercise into your routine can improve your ability to perform daily tasks, increase . The reverse grip hand positioning will naturally make the biceps more involved in the exercise. Click the link to learn more! Is it best to do reverse curls thumbless to activate and grow forearms? I've been working out for 6-7 months now and noticed my forearms are still really skinny and have barely grown. May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. Train both with barbell reverse curls! Dumbbell Reverse Grip Curls are a really excellent weight lifting exercise to strengthen your biceps and forearms together. By remaining seated during the seated dumbbell reverse curl, you eliminate the ability to arch your back and swing the weight up to the finishing position of the exercise. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. "Dumbbell Reverse Curl boosts biceps and forearms strength. Preacher hammer curls: Performed on a preacher curl bench to isolate the biceps and reduce momentum. Keeping your elbow fixed in place and shoulders back, slowly curl the dumbbell up as far as Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. How to do Dumbbell Reverse Curl Set Up: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms Jun 8, 2024 · Reverse grip concentration curls are an advanced bicep isolation exercise that targets the long head of the biceps brachii muscle. Oct 24, 2025 · Ever feel like your forearms gave up before your biceps did? The reverse barbell curl fixes that. Dumbbell Reverse Wrist Curl Instructions Start by sitting on a bench or chair with your feet flat on the ground and your back straight. The standing dumbbell reverse curl is a variation of the standing dumbbell curl and an exercise used to strengthen the muscles of the biceps. To perform this exercise, hold a barbell in both hands with an overhand grip, palms facing down. Reverse Dumbbell Wrist Curl Over Bench instruction video & exercise guide! Learn how to do reverse dumbbell wrist curl over bench using correct technique for maximum results! Aug 9, 2024 · For a reverse curl grip, the hands are going to be facing with palms down while gripping the barbell, curl bar, or dumbbells. Now, the reason for using a pronated (Underhand) grip is so you can really emphasize the brachioradialis (Forearm muscle on the thumb side) and the exercise does a great job at building size and strength in this area of the arm. Keep them at your sides or move them slightly forward. Reverse the movement and lower the dumbbells back to the starting position. Dumbbell Reverse Curls: Ideal for unilateral training, dumbbell reverse curls ensure both arms work equally, preventing imbalances. Your brachialis and biceps brachii assist synergistically. Apr 12, 2023 · The main point of distinction between the reverse curl and the hammer curl relate to the hands. Curl the dumbbells towards your chest, bending your elbows to move the weights. Pause for a moment at the bottom of the movement, then slowly raise Read our dumbbell biceps curl reverse guide. Don’t let your upper arms travel back during the curl. The seated dumbbell reverse curl is a curl variation used to target the biceps and forearms. Isolation exercise targeting the forearm and biceps with an overhand grip. Grab a dumbbell and stand up holding the dumbbell on your thigh with your palm facing you (reverse grip). Learn its benefits, proper form, common mistakes, and how to incorporate it into your workout routine for maximum forearm strength. Nov 14, 2024 · Discover everything you need to know about the reverse dumbbell curl. Apr 6, 2023 · The reverse grip dumbbell row is an excellent movement for targeting your lats and biceps. Hold a dumbbell in each hand with a supinated grip (palms facing up). How To Do Reverse Curls 1. Hold a dumbbell in each hand with an overhand grip (palms facing down) and your arms extended in front of you. Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). Mar 20, 2024 · If you’re learning how to get better at pull-ups, hoping to sculpt your biceps with chin-ups, or even want to master muscle-up progression exercises learning to grip your bar and support your weight is the first step. Lift the dumbbells with palms in a pronated position keeping the elbows close Aug 11, 2024 · The dumbbell reverse curl is a very effective isolation exercise for the biceps, brachialis, and brachioradialis muscles. Now with this I like to use the easy bar curl, which is the bar that has the zigzags. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Mar 10, 2023 · Zottman Curls involve curling the weight with a supinated (palms up) grip, then rotating the wrists at the top of the curl so that the palms are facing downward. Bicep isolation work is particularly helpful for those looking to achieve aesthetics and building a balanced physique. e. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. cqrgv xuyrt cfovvae rwan gaopi ysbczz xhijz isceipmr jtxuogd ennnq jgoa slb matozrp ijqirpd sefptw