Bicep curl with dumbbells and reverse grip

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 18

Average per rep (lbs)*: 39

Weight counts twice!

Description: Stand upright with a dumbbell in each hand. Rotate your wrists so that you have a shoulder-width, overhand (reverse) grip. Keep your elbows close to your sides throughout the movement. Exhale and slowly curl the dumbbells upwards towards your shoulders. Your forearms should nearly reach a vertical position. Hold the position and squeeze your biceps for a count of two. Inhale as you gradually lower the dumbbells back to the starting position. Repeat the exercise for the desired number of repetitions.

Exercise ID: 00282

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Bicep curl with dumbbells and reverse grip

Exercise tips and tricks

Sure, here are some tips and tricks for performing the Dumbbell Reverse Curl effectively:
Use a Lighter Weight: Since the reverse grip emphasizes the brachioradialis and pronator teres muscles more than a traditional bicep curl, you may need to use a lighter weight to maintain good form and avoid strain.
Controlled Movement: Perform the movement in a slow and controlled manner to prevent using momentum. This ensures the muscles work throughout the entire range of motion and reduces the risk of injury.
Elbow Position: Keep your elbows close to your sides throughout the exercise. This helps to isolate the brachioradialis and prevents other muscles from compensating.
Wrist Alignment: Ensure your wrists stay straight and in line with your forearms to avoid unnecessary strain. Do not let them bend upwards or downwards during the curl.
Squeeze at the Top: When you reach the top of the movement, squeeze your forearms and biceps for an added contraction. This can help with muscle growth and definition.
Consistent Breathing: Exhale as you curl the weights up and inhale as you lower them back down. Proper breathing helps maintain stability and focus.
Engage Your Core: Keep your core tight throughout the exercise to maintain good posture and stabilize your body, reducing the risk of lower back strain.
Avoid Swinging: Do not use your body to swing the dumbbells up. If you find yourself using momentum, reduce the weight until you can perform the exercise with strict, proper form.
Warm-Up: Always warm up your muscles before starting the exercise to prepare your joints and muscles, thereby reducing the risk of injury.
Range of Motion: Ensure you are using the full range of motion by fully extending your arms at the bottom and bringing the weights up to shoulder height. This maximizes muscle activation.

Exercise overview

Exercise tips and tricks

Download the app