Dumbbell Reverse Curl

The forearms are one the most neglected body parts by gymgoers. As a result, many people lack the gripping power to get the most from their workouts. Their forearms may also be underdeveloped compared to the biceps and triceps. Fortunately, there’s an easy fix — add the dumbbell reverse curl to your routine.

The dumbbell reverse curl targets the brachialis, brachioradialis, and forearm muscles. This article provides detailed instructions on how to perform the exercise. We’ll also discuss ideal set and rep schemes for various training goals, expert training tips, and common mistakes to avoid.

How To Do

  1. Stand with a pair of dumbbells held at your sides. Your hands should be pronated so that your knuckles are facing forward.
  2. Keeping your elbows pinned at your sides, curl the dumbbells up to your shoulders. Keep your hands and wrists in line with your forearms as you move.
  3. Squeeze your forearms in the top position.
  4. Lower under control back to the start position.

Tips From Expert

  • Start with a weight that is considerably lighter than your normal curl weight. The pronated grip makes the dumbbell reverse curl exercise harder than a bicep curl.
  • Do not swing or otherwise use momentum to lift the weight.
  • Keep your elbows tucked into your side throughout the movement.
  • Maintain a neutral wrist position; do not flex or extend them.

Optimal Sets and Reps

Here’s a set and rep guide based on five common training goals:

Training Type Sets Reps
Strength Training 4–6 4–6
Hypertrophy 3–5 8–12
Endurance Training 3–4 15–20
Power Training 3–4 3–5
Optimal Sets & Reps of Dumbbell Reverse Curl

How to Put in Your Workout Split

The dumbbell reverse curl is a lower arm exercise that strengthens and builds the forearms and increases grip strength. By pronating your hands during the curl, the emphasis shifts from the biceps to the brachialis and brachioradialis muscles.

If you are following a body part split training program, include the dumbbell reverse curl on arm day. It can be worked as part of your forearm training and may be combined with biceps and triceps work. This exercise works well with standard dumbbell curls and dumbbell skull crushers in an arm workout with dumbbells. 

People using a push/pull/legs workout protocol should perform the dumbbell reverse curl on pull day. It can complement exercises like rows and pull-ups. Add it at the end of the workout so you do not pre-exhaust your forearms for other pulling exercises.

If you’re doing a full-body workout, add the dumbbell reverse curl at the end of your workout. This will ensure that the forearms are not fatigued for other exercises that require a firm grip.

This version of the curl is more challenging than those that use a supinated (palms forward) grip. That’s because it targets smaller muscles. As a result, you should use considerably less weight than you would on a bicep curl. Ensure that the weight you choose allows for proper form while being challenging for the last few reps.

Primary Muscle Groups

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Brachioradialis​​​​

The brachioradialis runs from the end of the humerus (upper arm bone) to the radius (one of the two bones of the forearm). Its main function is to flex the elbow joint. Exercises that use a pronated grip, such as the reverse curl, heavily engage this muscle.

The brachioradialis has significant potential for muscle growth. Phil Heath is an example of a bodybuilder with phenomenal development of this muscle. 

Wrist Extensors

The wrist extensors are a group of muscles that extend and adduct the wrist. The pronated position of the wrist curl emphasizes the wrist extensors. During the curl, the extensors stabilize the wrist joint so it doesn’t flex under the resistance.

The wrist extensors also help to keep the wrist in a steady position as the elbow flexes.

Secondary Muscle Groups

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Biceps Short Head

The biceps brachii has two heads: the long head and the short head. They are both involved in elbow flexion and supination of the forearm (palm facing forward).

Both biceps heads have different origin points on the shoulder blade (scapula). They converge to cross over the elbow joint and insert into the radius.

The pronated grip of the reverse curl takes the main emphasis off the biceps. However, they are still involved in elbow flexion.

The short head of the biceps assists the brachioradialis to bend the elbow. It also helps stabilize the elbow joint throughout the movement. 

Biceps Long Head

The biceps long head works with the short head and the brachioradialis to flex the elbow during the reverse curl. However, because your hands are pronated during the exercise, its role in this action is minor.

The long head of the biceps attaches to the shoulder blade and crosses over the shoulder joint. Therefore, it plays a part in shoulder stability and helps maintain proper form during the reverse curl. 

Brachialis

The brachialis lies beneath the biceps brachii. It originates midway on the humerus and crosses the elbow joint insert onto the forearm.

The brachialis assists the biceps with elbow flexion. The degree of involvement is not dependent on hand position. As a result, both the standard and reverse curl activate it to the same degree.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Hammer Curl

Dumbbell Cross-Body Hammer Curl

Dumbbell Finger Curl

Dumbbell Wrist Twist

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Reverse Curl

Wrist Roller

Wrist Extension

Barbell Reverse Wrist Curl

Cable Reverse Curl

EZ Bar Reverse Wrist Curl

Who Should Do?

Beginners

The dumbbell reverse curl can be included in a beginner arm workout to build foundational arm strength. Specifically, it will strengthen the brachialis and brachioradialis muscles. This improves grip strength, which is essential for many other weight training exercises. 

Beginner arm workouts for women and men should include the dumbbell reverse curl.

Athletes

Many athletes rely on grip strength to perform their sport. For example, rock climbers need a power grip to grab onto a rock face, while tennis players need it to maintain a firm hold on the racket. The dumbbell reverse curl will strengthen the muscles responsible for a strong grip to improve performance and reduce injury risk.

Bodybuilders

The dumbbell reverse curl helps bodybuilders build impressive forearm development. Specifically, this is a great exercise to add size to the brachioradialis. This muscle runs from the elbow joint to midway down the lower arm. A well-developed brachioradialis perfectly complements the biceps and triceps.

The reverse curl also targets the brachialis, which sits under the biceps. When developed, this muscle helps increase overall arm girth. It also helps define the separation between the biceps and triceps. 

Who Should Not Do?

People With Wrist Injuries

People with a wrist injury or a condition like carpal tunnel syndrome should not do the dumbbell reverse curl. The pronated grip puts extra stress on the wrists. This may increase pain and discomfort in an existing condition.

An alternative exercise for people with wrist injuries is the dumbbell hammer curl. This exercise uses a neutral grip, with the palms facing each other, which places less strain on the wrists.

People With Elbow Tendinitis

People who suffer from elbow tendinitis should not do the dumbbell reverse curl. The movement puts extra strain on the tendons surrounding the elbow joint. This will worsen the condition.

Alternative exercise options for people with elbow tendinitis include wrist curls and reverse wrist curls, which do not involve elbow flexion. However, these exercises may also aggravate elbow tendinitis in some people. If pain persists with alternative exercise options, you should consult with a personal trainer. 

People With Forearm Or Bicep Injuries

People with forearm or bicep injuries should avoid curling exercises until an appropriate point in their rehabilitation, including the dumbbell reverse curl. The movement will place excess strain on the injured forearm or bicep muscles.

It is important for those recovering from an arm injury to stick with physical therapist-recommended rehab exercises. These may include light resistance bandwork and isometric holds. Only advance to weight resistance exercises when your therapist gives you the go-ahead. 

Benefits Of The Exercise

Improves Strength

The dumbbell reverse curl builds strength in the forearms. The pronated grip of this exercise emphasizes the brachioradialis and brachialis muscles. The increased forearm strength that results from this exercise will benefit grip power on such exercises as the deadlift, bent-over row, and pull-up.

Builds Muscle 

The dumbbell reverse curl increases muscle mass in the forearms, especially the brachioradialis. Increased muscle in this area helps to counterbalance upper arm development. 

Better Grip

A strong grip is required for various everyday activities and athletic tasks. The dumbbell reverse curl targets the forearm muscles, building grip strength. This increases the ability to maintain grip when doing compound pulling exercises and when playing sports that involve holding an object.

Frequently Asked Questions

What are dumbbell reverse curls good for?

Dumbbell reverse curls improve forearm and bicep strength, build muscle, and increase grip strength.

Do dumbbell reverse curls make the biceps bigger?

No, the dumbbell reverse curl does not make the biceps bigger. However, the exercise does target the brachialis, which lies under the biceps brachii. Brachialis growth may push the biceps upward slightly.

Will dumbbell reverse curls improve grip strength?

Yes, dumbbell reverse curls improve grip strength by strengthening the forearm muscles responsible for finger and hand flexion.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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  2. Kleiber, T., Kunz, L. and Disselhorst-Klug, C. (2015). Muscular coordination of biceps brachii and brachioradialis in elbow flexion with respect to hand position. Frontiers in physiology, [online] 6. doi:https://doi.org/10.3389/fphys.2015.00215.
  3. Plantz MA;Bordoni B (2023). Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/31869094/.
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