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Forearms · Intermediate

Dumbbell Reverse Curl

Arm curl variation training the biceps without torso swing.

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Dumbbell Reverse Curl demonstration

Exercise overview

Training details

ForearmsBiceps

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand, palms facing backward, elbows near your ribs, and wrists straight.
  2. 02Curl both dumbbells upward by bending your elbows without leaning or swinging.
  3. 03Stop near the highest position you can reach while maintaining the overhand grip and neutral wrists.
  4. 04Pause briefly with your forearms and brachialis under tension.
  5. 05Lower the dumbbells slowly to full elbow extension and reset before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Pronation-to-Supination CurlRelated variationBarbell Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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