The dumbbell reverse curl is a very effective isolation exercise for the biceps, brachialis, and brachioradialis muscles. 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.
But the great thing about the dumbbell reverse curl is that you can use a barbell, machine, or cables to get the same effect as these are very effective alternatives. Now, it’s important to not go too heavy but to feel the muscles being worked during the exercise, so a slow and controlled movement with a moderate weight is highly recommended for great results. The dumbbell reverse curl is one of the best exercises you can do if you’re looking for maximum forearm gains!
In This Exercise:
- Target muscle: Biceps, Brachialis, and Brachioradialis
- Type: Strength
- Mechanics: Isolation
- Equipment: Dumbbell
- Difficulty: Beginner
Exercise Instructions
- Grab two dumbbells with a pronated (Overhand) grip and stand straight with feet shoulder-width distance apart.
- Then, slowly curl both dumbbells up at the same time and squeeze for 2 seconds. Exhale during this portion of the exercise.
- Now, slowly lower the dumbbells so your arms are almost fully extended. Inhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- You can use a barbell, dumbbell, machine or cables to do the dumbbell reverse curl effectively.
- You can alternate arms or perform the exercise with two arms at a time.
- Avoid locking out your elbows at the bottom of the movement to keep tension on the muscles.
- The dumbbell reverse curl works the biceps, brachialis, and brachioradialis muscles.
Watch: How to do the dumbbell reverse curl
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