Reverse Dumbbell Curl

A pronated grip (palms down) shifts the work to the brachioradialis and the forearm extensors.

• Isolation
• Dumbbell
• Beginner

How to do it

• Palms down, elbows fixed
• Curl up contracting without breaking at the wrist
• Lower under control

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Using too much weight and breaking your wrist position
• Swinging

Muscles worked

Primary

• Forearm
• Biceps

Alternatives

• Reverse-Grip Preacher Curl
• Hammer Curl