Barbell Curls
Forearms·Barbell·Beginner·Compound
Dumbbell Reverse Curl
The Dumbbell Reverse Curl is a forearm-dominant curl variation with each arm working independently. The pronated (palms-down) grip emphasizes the brachioradialis and wrist extensors over the biceps.
Category
Strength
Difficulty
Beginner
Movement
Isolation
Bodyweight
No
Sculpt
How to
How to do the Dumbbell Reverse Curl
- 01
Hold a dumbbell in each hand with a pronated grip (palms facing down).
- 02
Stand tall with arms hanging at your sides, elbows tucked.
- 03
Curl both dumbbells up simultaneously by flexing the elbows.
- 04
Keep your wrists straight throughout — no curling at the wrist.
- 05
Pause briefly at the top with maximum forearm contraction.
- 06
Lower the dumbbells slowly under control to full extension.
- 07
Maintain a stable torso — no swinging or momentum.
Common questions
Frequently asked
What muscles does the Dumbbell Reverse Curl work?
The Dumbbell Reverse Curl primarily targets the Forearms. Supporting muscles include Biceps.
Is the Dumbbell Reverse Curl a compound or isolation exercise?
The Dumbbell Reverse Curl is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Dumbbell Reverse Curl?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Reverse Curl?
The Dumbbell Reverse Curl is rated as beginner difficulty. It is suitable for those new to resistance training.
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