Reverse Curl (Dumbbell)
The Dumbbell Reverse Curl is an isolation arm exercise performed with an overhand grip to target the forearms and outer biceps. It effectively builds size in the brachioradialis and improves overall grip strength.
Forearm muscles like the brachioradialis recover differently than larger muscle groups and can be a limiting factor in other lifts. Our AI analyzes your total pulling volume from back days and your recovery metrics (HRV and sleep) to optimize weight and volume for this exercise, ensuring you stimulate arm growth without fatiguing your grip for heavy compound movements.
Form Cues
- Hold dumbbells with an overhand grip, palms facing your body
- Pin your elbows firmly against your ribcage
- Contract your forearms to lift the weights until parallel to the floor
- Lower the dumbbells slowly with full control
- Keep your wrists neutral and rigid throughout the lift
- Don't swing your hips or torso to generate momentum
- Don't let your elbows flare out or drift forward
- Don't curl your wrists aggressively at the top
- Don't drop the weight quickly during the lowering phase
Common Mistakes
- Using excessive body momentum
- Lifting elbows forward during the curl
- Using a weight that is too heavy
- Flexing the wrists excessively
- Rushing the eccentric (lowering) phase
Muscles Worked
This exercise primarily targets the brachioradialis, a large forearm muscle, and the brachialis, which sits underneath the biceps and contributes to arm thickness. It also engages the biceps brachii to a lesser degree than standard curls while significantly challenging the wrist extensors and grip strength.
Primary
Secondary
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