Exercise guide
Dumbbell Reverse Grip Biceps Curl
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The reverse grip curl shifts the emphasis from the biceps brachii to the brachialis and brachioradialis, building upper arm thickness and forearm strength. This variation is excellent for improving grip stability and creating a more complete arm profile.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
- Hold a dumbbell in each hand using a pronated (overhand) grip, with your palms facing your thighs.
- Position your elbows tucked firmly against your ribcage and pull your shoulders back and down to set your posture.
How to do it
- Curl the dumbbells toward your shoulders by flexing at the elbows, ensuring your palms remain facing down throughout the entire lift.
- Exhale as you lift the weights and pause for a split second to squeeze your forearms at the top of the movement.
- Lower the dumbbells back to the starting position using a controlled 2-3 second tempo.
- Inhale as you return to full arm extension at the bottom before starting the next rep.
Form checklist
- Keep elbows pinned to your sides; do not let them drift forward or flare out.
- Maintain a neutral wrist position; do not let the weight pull your wrists into extension (bending backward).
- Avoid using momentum or swinging your torso to help lift the weight.
- Ensure a full range of motion by fully extending the arms at the bottom of each rep.
Pro tips
- Focus on squeezing the dumbbell handles as hard as possible to maximize muscle fiber recruitment in the forearms.
- Think about 'pushing' the back of your hands toward the ceiling to maintain the pronated grip tension.
Make it harder
- Add a 3-second isometric hold at the 90-degree point of the curl to increase time under tension.
- Perform the eccentric (lowering) phase over 4-5 seconds to challenge the brachialis.
Frequently asked
- What muscles does the dumbbell reverse grip biceps curl work?
- The dumbbell reverse grip biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the dumbbell reverse grip biceps curl?
- The dumbbell reverse grip biceps curl uses dumbbell.
- Is the dumbbell reverse grip biceps curl good for beginners?
- The dumbbell reverse grip biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.