Dumbbell Reverse Curl

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Dumbbell
Emphasis Isolation
Type Pull

Dumbbell Reverse Curl Instructions

  • Feet positioned in an athletic stance slightly outside shoulder-width.
    • Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged.
    • Shoulders are pinned back with your chest up.
  • Grab a pair of dumbbells with an overhand grip.
    • The back of your hand is facing straight ahead.
  • Maintaining fixed upper arms, use your forearm and bicep to curl the weight up until they reach shoulder height.
    • Avoid shrugging your shoulders.
    • The biceps and forearms are controlling the movement.
  • At the top of the movement, your palms are facing straight ahead.
  • Lower the dumbbells back down to starting position.
    • Don't "drop" the weight from the top.


  • The eccentric portion is just as important as the concentric with arm development.
  • The muscle used first will be used the most. Momentum will negate the movement.
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