Forearms exercise
Dumbbell Reverse Curl
Elbow curl with an overhand grip for forearms and brachioradialis. The overhand grip keeps your palms facing down.
- Primary muscleForearms
- Also worksBiceps
- EquipmentDumbbells
- TypeIsolation
- LevelBeginner
- Forearms
- Biceps
- Dumbbells
How to do the Dumbbell Reverse Curl
4 steps, in the order you do them.
- Hold the weight with a firm grip and set your feet and torso in a stable position.
- Bend your elbows with your palms facing down and your wrists firm.
- Lower with control without swinging your torso.
- Keep the reverse grip and avoid bending your wrists as you move the weight.
Muscles worked
Common Dumbbell Reverse Curl mistakes
What goes wrong most often when you do the Dumbbell Reverse Curl, and how to fix it.
Your palms stop facing the floor midway through the lift.
Keep your palms down from start to finish, with your thumbs pointing toward each other.
Your elbows drift back on the way down and your arm swings.
Keep your elbows fixed next to your ribs on the way down too.
Your wrist gives way downward under the dumbbell's weight.
Squeeze the grip and keep your wrist firm so the dumbbell doesn't bend it.
Alternatives to the Dumbbell Reverse Curl
They work the forearms with other equipment, including options for training at home.
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More forearms exercises
Palms Down Barbell Wrist CurlForearms · Barbell and bench
Palms Up Barbell Wrist CurlForearms · Barbell and bench
Standing Barbell Wrist Curl Behind the BackForearms · Barbell
Frequently asked questions
What muscles does the Dumbbell Reverse Curl work?
The Dumbbell Reverse Curl works mainly the forearms. It also works the biceps.