Reverse Dumbbell Curl

Reverse Dumbbell Curl is a beginner isolation pull using dumbbell. It loads Forearms.

Why this lift

The Reverse Dumbbell Curl is a beginner isolation pull lift. It primarily loads Forearms. Biceps help. You need dumbbell. Most programs place it after your main compounds, as accessory work. You may also hear it called Reverse Dumbbell Curls.

Grips fail before backs do on heavy pulls. Train them if the bar is slipping before the set is over. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Forearms
• Secondary: Biceps

Setup

• Hold dumbbell with the elbows pinned near the ribs.

How to do it

1. Curl through a full range. Squeeze Forearms at the top.
2. Lower slowly. Do not swing the torso.

Coaching cues

• Elbows stay put.
• Wrists neutral.

Common mistakes

• Swinging the weight up. Cut the load; own the eccentric.

How to program it

Treat the Reverse Dumbbell Curl as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Reverse Dumbbell Curl does not agree with you, Barbell Standing Back Wrist Curl trains Forearms with a different setup.

Related lifts

• Barbell Standing Back Wrist Curl Forearms
• Barbell Wrist Curl Forearms
• Barbell Wrist Extension Forearms
• Cable Standing Back Wrist Curl Forearms
• Cable Wrist Curl Forearms
• Dead Hang Forearms

FAQ

What muscles does the Reverse Dumbbell Curl work?

The Reverse Dumbbell Curl works Forearms (primary), Biceps (secondary).

What equipment do I need for the Reverse Dumbbell Curl?

You need dumbbell.

Is the Reverse Dumbbell Curl suitable for beginners?

Yes. The Reverse Dumbbell Curl is marked beginner in this catalog. Start lighter than you think and film one set from the side.