How to Do
How to Do a Dumbbell Reverse Curl
Each dumbbell reverse curl should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this dumbbell reverse curl.
Beginning
Beginning Reverse DB Bicep Curls
Keep your body upright and your chest high while gripping the barbell with your palms facing down (pronated grip). Exhale and push the bar toward your shoulders, bending at the elbows, while keeping the upper arms motionless. Curl the bar toward your shoulders until a complete biceps contraction is felt.
Movement
Reverse DB Bicep Curl Movement
1. Choose dumbbells that are slightly lighter than you would normally lift for a standard bicep curl. Grip the dumbbells and stand with your feet shoulder-width apart. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Your arms should be fully extended and hanging by your side. The dumbbells will be just in front of your thighs with your palms facing inward toward the front of your thighs.
2. Pull your shoulders back and down. Begin by bending your elbows to curl the dumbbells up to shoulder height. Simultaneously, you should be rotating your forearms so that your palms face away from your shoulders at the height of the movement. Make sure that your upper arms remain tight and next to the torso throughout the exercise.
3. Lower the dumbbells by straightening the elbows and return to the starting position. Replicate exercise for the desired or specified number of repetitions.
4. Make sure that your body remains aligned during the exercise, and that you don't arch your back or swing, or throw the weight up.
Benefits
Reverse DB Bicep Curls Benefits
You can perform this exercise at home or in the gym.
This variation of the traditional biceps curl exercise strengthens the biceps muscles, i.e. the front of the upper arms. The different grip will provide a different stimulus to the muscles and will also bring the forearms further into play.
Exercise Aliases
Reverse Curls with Dumbbell, Reverse Curls Exercise, Reverse Arm Curls, Standing Dumbbell Reverse Curl, What is a Reverse Dumbbell Curl?, Dumbbell Biceps Curl Reverse, Reverse Dumbbell Curl.
