Description:
The Dumbbell Reverse Curls is a curling exercise that flexes the elbow against resistance to build the muscles on the front of the upper arm. The overhand reverse grip targets the brachioradialis and forearm along with the biceps.
Benefits:
- Builds the muscles on the front of the upper arm.
- Strengthens elbow flexion for pulling lifts.
- Develops the brachialis and forearm.
- Easy to control and progress.
Profile:
| Equipment: | Dumbbells |
| Type: | Strength Training (Isolation) |
| Resistance Type: | Free Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Brachioradialis
- Brachialis
Secondary Muscles
- Biceps Brachii
- Wrist Extensors
Classification:
| Mechanics: | Isolated |
| Force: | Pull |
| Utility: | Auxiliary |
Instructions:
- Stand tall holding a dumbbell in each hand with your palms facing back.
- Start with your arms straight and your elbows tucked at your sides.
- Curl the weight up by bending your elbows, keeping your upper arms still.
- Squeeze at the top without swinging.
- Lower under control until your arms are straight again.
- Repeat for the desired reps.
Common Mistakes:
- Swinging the weight with the body.
- Letting the elbows drift forward.
- Using momentum instead of control.
- Not straightening the arms fully at the bottom.
Variations:
- Dumbbell Bicep Curls
- Barbell Bicep Curls
- Dumbbell Hammer Curls
- Barbell Preacher Curls
Safety Tips:
- Use a weight you can curl without swinging.
- Keep the elbows pinned to your sides.
- Control the lowering phase.
- Stop if you feel elbow pain.
Additional Information:
The overhand reverse grip targets the brachioradialis and forearm along with the biceps. Keep the upper arms still and control the lowering phase to keep tension on the target muscles.
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