Dumbbell Reverse Curl
Dumbbell Reverse Curl
The Dumbbell Reverse Curl is a great exercise to strengthen the forearms and biceps, emphasizing the brachioradialis muscle. This exercise adds variety to your arm routine and can help improve grip strength and forearm definition.
How to do Dumbbell Reverse Curl
- Set Up: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing down).
- Starting Position: Let your arms hang naturally by your sides, with your palms facing your thighs. Keep your back straight and core engaged.
- Curl the Dumbbells: Exhale as you curl the dumbbells upwards by bending your elbows. Keep your upper arms stationary, moving only your forearms.
- Peak Contraction: Pause for a moment when the dumbbells reach shoulder height. Squeeze your forearms and biceps at the top of the movement.
- Lower the Dumbbells: Inhale as you slowly lower the dumbbells back to the starting position, fully extending your arms.
Form Tips
- Elbow Position: Keep your elbows close to your torso throughout the movement to isolate the forearms and biceps.
- Grip: Maintain a strong grip on the dumbbells to ensure proper muscle engagement and control.
- Range of Motion: Use a full range of motion, fully extending your arms at the bottom and squeezing at the top of the curl.
- Controlled Movements: Perform the exercise slowly and deliberately, avoiding the use of momentum to lift the dumbbells.
Targeted Muscles
- Primary Muscles: Forearms (brachioradialis), Biceps
- Secondary Muscles: Wrist Extensors, Deltoids (front)
