Movement overview

The Dumbbell Biceps Reverse Curl is an exercise targeting the biceps brachii with an emphasis on the brachialis and brachioradialis muscles. This variation involves a pronated grip, which shifts some focus from the biceps to the forearm muscles, providing a balanced arm workout.

Step-by-step cues

1. Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with a pronated grip (palms facing down).
2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
3. Exhale as you curl the weights upward by bending your elbows, keeping your wrists straight.
4. Continue lifting until your forearms are vertical or slightly beyond, ensuring maximum contraction of the biceps.
5. Inhale as you slowly lower the dumbbells back to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.

Technical tips

• Maintain a controlled motion to maximize muscle engagement and minimize momentum.
• Focus on keeping your wrists straight to avoid unnecessary strain and ensure proper form.
• Engage your core to stabilize your body and prevent swaying during the exercise.
• Start with lighter weights to master the form before progressing to heavier loads.
• Ensure a full range of motion by fully extending and contracting your arms with each repetition.