Dumbbell reverse curl


Exercise 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 muscle and will also bring the forearms further into play.

How to Do the Exercise:

  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 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.


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