10 Best Dumbbell Revers Grip Biceps Curl Alternatives for Home Gyms

The Dumbbell Revers Grip Biceps Curl is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Biceps Curl Reverse, the Standing Dumbbell Reverse Curl and the EZ Barbell Reverse Grip Curl. A harder version, the Dumbbell Reverse Spider Curl, is listed below as a progression rather than a swap.

Dumbbell Revers Grip Biceps CurlWatch the Dumbbell Revers Grip Biceps Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Revers Grip Biceps Curl

The steps for the Dumbbell Revers Grip Biceps Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Beginner · Isolation

  1. Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.
  2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Revers Grip Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Revers Grip Biceps Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Biceps Curl ReversePlay demonstration

    1. Dumbbell Biceps Curl Reverse

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the dumbbells back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Revers Grip Biceps Curl
    • Primary muscle: biceps, the same as the Dumbbell Revers Grip Biceps Curl
    • Equipment: free weights, the same as the Dumbbell Revers Grip Biceps Curl
    • Body position: standing, the same as the Dumbbell Revers Grip Biceps Curl
  3. EZ Barbell Reverse Grip CurlPlay demonstration

    3. EZ Barbell Reverse Grip Curl

    99% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
    3. Curl the barbell upwards by contracting your biceps, while exhaling.
    4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Slowly begin to bring the barbell back to the starting position as you inhale.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Revers Grip Biceps Curl
    • Primary muscle: biceps, the same as the Dumbbell Revers Grip Biceps Curl
    • Equipment: free weights, the same as the Dumbbell Revers Grip Biceps Curl
    • Body position: standing, the same as the Dumbbell Revers Grip Biceps Curl
  4. Reverse Barbell Curl

    4. Reverse Barbell Curl

    99% match

    Biceps · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    • Barbell
    How to perform it
    1. Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
    2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
    3. Slowly begin to bring the bar back to starting position as your breathe in.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Revers Grip Biceps Curl
    • Primary muscle: biceps, the same as the Dumbbell Revers Grip Biceps Curl
    • Equipment: free weights, the same as the Dumbbell Revers Grip Biceps Curl
    • Body position: standing, the same as the Dumbbell Revers Grip Biceps Curl
  5. Reverse Plate Curls

    5. Reverse Plate Curls

    99% match

    Biceps · Beginner · Isolation

    A straight swap when you want to keep working the biceps.

    • Other
    How to perform it
    1. Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
    2. Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area. This is the starting position.
    3. Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. The plate should be evenly aligned with your torso at this point.
    4. Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Revers Grip Biceps Curl
    • Primary muscle: biceps, the same as the Dumbbell Revers Grip Biceps Curl
    • Body position: standing, the same as the Dumbbell Revers Grip Biceps Curl

Dumbbell Revers Grip Biceps Curl FAQ

What muscles does Dumbbell Revers Grip Biceps Curl work?

A pronated (reverse) dumbbell curl shifts emphasis away from the biceps long head toward the brachialis and brachioradialis while still recruiting the short head of the biceps. It also taxes wrist extensors for stabilization. Cue: maintain pronated wrists and keep elbows locked to the sides to maximize brachialis engagement.

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