Dumbbell Reverse Curl

Forearms, BicepsDumbbells

Target your forearms, brachialis, and brachioradialis. An overhand grip shifts focus away from the biceps to grip strength and wrist stability.

How to do it

1Stand tall holding dumbbells at your thighs with an overhand grip, palms facing you.

2Keep your elbows pinned to your sides and put a slight bend in your knees for balance.

3Curl the weights toward your shoulders without flaring your elbows or extending your wrists.

4Pause briefly at the top, then lower the weights back down under control.

Common mistakes

Extending your wrists back at the top, straining the wrist joint.

Swinging your torso to move the weight, taking tension off the forearms and stressing your lower back.

Flaring your elbows out to the sides, breaking optimal shoulder alignment.

Breathing

Exhale as you curl the dumbbells up, and inhale smoothly as you lower them down.

Make it harder or easier

To simplify, drop the weight and work through a smaller range of motion.

To progress, add a two-second pause at 90 degrees.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.