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Dumbbell Biceps Curl Reverse

Dumbbell Biceps Curl Reverse

The Dumbbell Biceps Curl Reverse is a fantastic exercise that specifically targets the muscles of the biceps brachii, which are located on the front of your upper arm. This exercise is performed with dumbbells, making it easy to incorporate into your home or gym workout routine. By isolating the biceps, you'll be able to strengthen and tone this muscle group, helping to create sculpted and defined arms. To perform the Dumbbell Biceps Curl Reverse, start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with a pronated grip (palms facing downwards). Keep your upper body upright, engaging your core for stability. Begin the movement by curling the dumbbells towards your shoulders, focusing on squeezing your biceps at the top of the movement. As you lower the dumbbells back down, make sure to maintain control and avoid swinging or using momentum. This exercise not only helps build strength and size in your biceps but also improves grip strength. As you increase the weight or reps over time, you'll see progress in the size and strength of your arms. To make the most out of the Dumbbell Biceps Curl Reverse, consider incorporating it into a well-rounded arm workout routine that includes other biceps and triceps exercises. Remember to use proper form, start with a weight that challenges you but allows you to maintain good technique, and always warm up before beginning your workout.


  • Stand with your feet shoulder-width apart and a dumbbell in each hand, palms facing down.
  • Let your arms hang straight down with your elbows close to your torso.
  • Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  • Continue to raise the dumbbells until your biceps are fully contracted, and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
  • Inhale and slowly begin to lower the dumbbells back to the starting position, controlling the movement.
  • Repeat the movement for the recommended amount of repetitions.

Tips & Tricks

  • Focus on proper form and technique throughout the exercise.
  • Incorporate a full range of motion by fully extending your arms and squeezing your biceps at the top of the movement.
  • Engage your core and maintain a stable position throughout the exercise.
  • Use a weight that challenges your muscles but still allows you to maintain proper form.
  • Perform the exercise in a slow and controlled manner, avoiding any swinging or jerking motions.
  • Try different grip variations, such as a neutral grip or supinated grip, to target your biceps from different angles.
  • Vary the rep range and weight to keep your muscles guessing and promote progress.
  • Incorporate other exercises that target the biceps, such as hammer curls or chin-ups, to add variety to your routine.
  • Ensure you're properly warmed up before performing the exercise to prevent injury.
  • Listen to your body and adjust the weight or intensity as needed to avoid overexertion.


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