Dumbbell Reverse-Grip Bicep Curl
Target your forearms *and* biceps! The Dumbbell Reverse-Grip Curl builds strength & definition with a simple twist.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand upright holding a dumbbell in each hand with your arms fully extended and palms facing your body. This is your starting position.
2. Keep your elbows close to your torso and your back straight.
3. While breathing out, curl the weights upward by contracting your biceps. Rotate your wrists during the movement so that your palms face up at the end of the curl.
4. Squeeze the biceps hard at the top of the movement, then slowly lower the dumbbells back to the starting position while rotating your wrists to return them to a palms-facing-your-body position.
5. Inhale as you perform this part of the motion.
6. Repeat the exercise for the desired number of repetitions and sets.
Make sure to keep the movement controlled and avoid swinging the dumbbells. Keep your upper body static throughout the exercise, as only your forearms should move.
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