Dumbbell Reverse Curl: How To, Form & Muscles Worked

Name: Dumbbell Reverse Curl — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Lift dumbbells with a palms-down grip by flexing at the elbows; the movement primarily stresses the forearms (brachioradialis) and challenges grip strength.

Lift dumbbells with a palms-down grip by flexing at the elbows; the movement primarily stresses the forearms (brachioradialis) and challenges grip strength.

How to do the Dumbbell Reverse Curl#

Stand tall with feet about hip-width and hold a dumbbell in each hand with an overhand (palms-down) grip, arms fully extended at your sides.
Keep your elbows pinned to your torso and your torso rigid throughout the movement.
Bend only at the elbows to curl the dumbbells upward until your forearms are approximately vertical.
Lower the weights under control back to full arm extension and repeat for the desired number of reps.

Muscles worked#

Primary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Secondary: Biceps (Biceps Brachii)

Common mistakes#

Curling with the wrists instead of using elbow flexion.
Using body swing or momentum to lift the weights.
Letting the elbows move away from the sides.
Using weights that are too heavy, causing shoulder involvement.

Frequently asked questions#

What muscles does the Dumbbell Reverse Curl work?

The Dumbbell Reverse Curl primarily works the forearms. The biceps assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the biceps, lighten the load and slow the lowering phase.

What equipment do I need for the Dumbbell Reverse Curl?

The Dumbbell Reverse Curl needs the following: Dumbbell. Nothing beyond that is required to run the movement as described above.

Is the Dumbbell Reverse Curl suitable for beginners?

Yes. The Dumbbell Reverse Curl is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Dumbbell Reverse Curl?

Cross Body Hammer Curl, Farmers Walk, Dumbbell Hammer Curl all train the same primary muscles as the Dumbbell Reverse Curl. Pick whichever one matches the equipment in front of you.

How to do the Dumbbell Reverse Curl#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

Similar exercises

Explore exercises