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Biceps · Dumbbell · Beginner

How to do Dumbbell Reverse Grip Biceps Curl

A dumbbell curl with your palms facing down. The overhand grip puts the brachialis and forearm muscles to work along with the biceps, which makes it a good accessory for grip and forearm strength.

Dumbbell Reverse Grip Biceps Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Category
Biceps

How to do Dumbbell Reverse Grip Biceps Curl, step by step

  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.

Muscles worked

Dumbbell Reverse Grip Biceps Curl works your biceps as the main mover, with help from your forearms.

Track Dumbbell Reverse Grip Biceps Curl in SPLYT

Dumbbell Reverse Grip Biceps Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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