Arms · Elbow flexion

Reverse Dumbbell Bicep Curl

The reverse dumbbell curl is a curl performed with an overhand grip, palms facing down, so the forearm extensors, brachioradialis and brachialis take over from the biceps. It builds forearm size and grip strength and adds thickness to the upper arm, but you will need much lighter weights than for a regular curl.

Also known as: Reverse dumbbell curl, Overhand dumbbell curl, Pronated dumbbell curl

Muscle group: Arms
Movement pattern: Elbow flexion
Type: Isolation
Equipment: Dumbbells
Difficulty: Beginner

What muscles does the reverse dumbbell bicep curl work?

Primary movers

Brachioradialis
Brachialis

Assisting muscles

Biceps brachii
Forearm extensors

With the palms down, the biceps lose their mechanical advantage. The brachioradialis and brachialis do most of the lifting.

The forearm extensors work to stop the wrists from bending forward as you lift. That builds the top of the forearm, which is hard to train otherwise.

Because the muscles involved are smaller than the biceps, the weight is much lighter than for a standard curl.

Strong forearms help with grip in deadlifts, rows and pull-ups, so this is a useful accessory.

How to do the reverse dumbbell bicep curl

Setup

1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2
Turn your palms to face back.
3
Keep your elbows at your sides.
4
Stand tall with your chest up.

Execution

1
Curl the dumbbells up toward your shoulders, keeping your palms facing down.
2
Keep your wrists straight.
3
Squeeze at the top.
4
Lower slowly until your arms are straight.
5
Keep your elbows at your sides.
6
Do not swing.

Common reverse dumbbell bicep curl mistakes

Bending the wrists

Letting the wrists curl forward takes tension off the forearms.

The fix: Keep your wrists straight and strong.

Too heavy

Heavy dumbbells cause swinging.

The fix: Choose a light weight.

Swinging

Momentum removes the effort from the forearms.

The fix: Keep your torso still.

Elbows drifting forward

Moving the elbows shifts the load.

The fix: Keep your elbows pinned.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3	10–15	Light, 1–2 RIR	60 s
Grip	2–3	12–15	Light	45–60 s
Beginner	2	10	Very light	60 s

Do it at the end of an arm or back session. Use light weights and slow reps. Train twice a week if your forearms are a weak point.

Running the reverse dumbbell bicep curl in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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