Exercise guide
Dumbbell Biceps Curl Reverse
- Intermediate
- Isolation
- Rep-based
- Upper arms
This variation targets the brachialis and brachioradialis, building thickness in the forearms and the outer part of the upper arm. It is highly effective for improving grip strength and balancing arm development by shifting focus away from the biceps brachii.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand upright with feet shoulder-width apart and a slight bend in your knees for stability.
- Hold a dumbbell in each hand with a pronated (overhand) grip, palms facing your thighs.
- Position your arms fully extended at your sides with your shoulders pulled back and down.
How to do it
- Exhale and curl the weights toward your shoulders by flexing the elbows, keeping your palms facing down throughout the movement.
- Keep your elbows pinned to your ribcage to ensure the tension remains on the forearms and brachialis.
- Inhale and slowly lower the dumbbells back to the starting position using a controlled 3-second eccentric tempo.
Form checklist
- Keep wrists straight and neutral; do not let them 'cock' or collapse under the weight.
- Avoid using momentum or swinging the torso to lift the dumbbells.
- Maintain a full range of motion, ensuring arms are fully extended at the bottom of each rep.
- Keep elbows tucked into your sides and stationary throughout the entire set.
Pro tips
- Focus on 'pulling' with the top of your forearms to maximize brachioradialis engagement.
- Squeeze the dumbbells as hard as possible to increase neural drive and forearm muscle fiber recruitment.
Make it harder
- Add a 2-second isometric pause at the top of the movement where the tension is highest.
- Use a 'fat grip' attachment or wrap a small towel around the handles to increase the diameter and further challenge grip strength.
Frequently asked
- What muscles does the dumbbell biceps curl reverse work?
- The dumbbell biceps curl reverse primarily targets the biceps.
- What equipment do you need for the dumbbell biceps curl reverse?
- The dumbbell biceps curl reverse uses dumbbell.
- Is the dumbbell biceps curl reverse good for beginners?
- The dumbbell biceps curl reverse is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.