Dumbbell Revers grip Biceps Curl

Dumbbell Revers grip Biceps Curl

The Dumbbell Reverse Grip Biceps Curl is a highly effective exercise that targets the biceps brachii, the muscle group responsible for flexing the elbow joint. This exercise primarily focuses on the brachialis, which lies underneath the biceps brachii, and helps in developing overall arm strength and definition. By using a reverse grip, where the palms are facing downwards, the brachialis muscle is more engaged compared to traditional biceps curls. This variation also recruits the brachioradialis, a forearm muscle, to a greater extent, making it a highly efficient exercise for targeting multiple muscles in the upper arm. Incorporating the Dumbbell Reverse Grip Biceps Curl can help enhance the aesthetics of your arms, as it specifically works on building mass and shape in the biceps region. Strengthening your biceps has numerous benefits beyond just appearance, such as improving your ability to perform pulling movements in daily activities and sports. To maximize the effectiveness of this exercise, it is crucial to maintain proper form and technique throughout. Adjusting the weight of the dumbbells to a manageable level is important to avoid straining the muscles or compromising the joints. Gradually increasing the weight over time will help you progress and continue to challenge the muscles. Remember to warm up before beginning any exercise routine and to listen to your body. As with any exercise, it's important to start slow if you are new to resistance training or are unsure about your ability to perform the movement correctly. As you become more comfortable and skilled, you can gradually increase the intensity and weight to continue challenging your muscles and reaching new fitness milestones.


  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a supine grip (palms facing down).
  • Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
  • Continue to curl the weights until your biceps are fully contracted, and the dumbbells reach shoulder level.
  • Hold the contracted position for a brief pause, squeezing your biceps.
  • Inhale as you slowly lower the dumbbells back to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize results.
  • Start with a weight that challenges you but allows for proper form.
  • Engage your core and maintain a stable posture throughout the exercise.
  • Keep your elbows close to your body and avoid swinging the weights.
  • Squeeze your biceps at the top of the movement to fully contract the muscles.
  • Control the weight on the way down to avoid momentum and maximize muscle engagement.
  • Gradually increase the weight as you get stronger to continue progressing.
  • Vary your grip width to target different areas of the biceps.
  • Incorporate other biceps exercises into your routine for balanced muscle development.


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