Arms / Beginner / Isolation (single joint)

Dumbbell Reverse Curl

A standing curl with an overhand grip that targets the brachioradialis and forearm extensors along with the biceps.

At a glance

Primary

Forearms & grip, Biceps

Equipment

Dumbbells

Movement pattern

Elbow flexion (curl), Grip

Level

Beginner

Type

Arms, Isolation (single joint)

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand holding a dumbbell in each hand in front of your thighs with an overhand grip.
2. Keep your elbows at your sides.
3. Curl the dumbbells up until the forearms are about horizontal or higher.
4. Lower slowly under control.

Tips

• Keep the wrists straight.
• Use a lighter weight than for regular curls.

Common mistakes

• ✗ Heavy weight with the wrists bending down.

  Why it hurts: The forearm extensor tendons are overloaded, which can cause tennis elbow.

  ✓ Instead: Use a light load and keep the wrists straight.

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