Reverse Dumbbell Curl
10 reps
Curl the dumbbells with palms facing down, elbows locked at your sides.
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BICEPS
Reverse Dumbbell Curl
The reverse dumbbell curl uses an overhand, palms-down grip to shift the emphasis onto the forearms while still training the biceps. It's an effective way to build forearm strength and improve grip, and it adds useful variety to your arm work.
How to do it
- 1
Stand with feet about shoulder-width apart and a slight bend in your knees.
- 2
Hold a dumbbell in each hand in front of your hips with your palms facing you.
- 3
Contract your biceps to curl the dumbbells up toward your shoulders, keeping your elbows locked at your sides.
- 4
Pause briefly at the top of the movement.
- 5
Lower the dumbbells back down slowly, keeping your wrists straight and shoulders back.