Dumbbell Reverse Curl: How-to, Tips & More
The Dumbbell Reverse Curl is a beginner isolation exercise for your brachialis. You do it with dumbbells. It is a good fit when your goal is both strength and muscle growth.
Besides the brachialis, it also works your forearms and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Brachialis
Primary
Forearms
Secondary
Biceps
Secondary
How to do the Dumbbell Reverse Curl
- Stand tall with a dumbbell in each hand, palms facing back.
- Curl the dumbbells to your shoulders, keeping your elbows at your sides.
- Squeeze at the top.
- Lower slowly until your arms are straight.
Dumbbell Reverse Curl tips
- Keep your wrists straight.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Dumbbell Reverse Curl alternatives
Barbell Reverse Curl
Brachialis
Cable Reverse Curl
Brachialis
Alternating Hammer Curl
Brachialis
Cross Body Hammer Curl
Brachialis
More brachialis exercises
Alternating Dumbbell Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Curl
Barbell
Frequently asked questions
What muscles does the Dumbbell Reverse Curl work?
The Dumbbell Reverse Curl mainly works your brachialis, with help from your forearms and biceps.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Reverse Curl good for beginners?
Yes. The Dumbbell Reverse Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Reverse Curl?
You need dumbbells.
Add Dumbbell Reverse Curl to your program
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