Reverse Curl (Bicep)

How to perform Reverse Curl

1.    To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
2.    While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
3.    Slowly begin to bring the dumbbells back to starting position as your breathe in.
4.    Repeat for the recommended amount of repetitions

Videos: Barbell Reverse Curl

Watch dumbbell reverse curl video below.

Muscles Targeted: Forearms, Biceps

Variations: Reverse Curl

You can also perform this movement using a straight bar or an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.

Points to Note

Despite repeated warnings, many people still insist on trying to lift too much weight while doing reverse dumbbell curls. When doing wrist reverse dumbbells curls, 10 or 15 pounds is enough for a fairly strong man. When performing the arm reverse dumbbell curl, realize that you can not lift as much as you normally do with regular dumbbell curls. Trying to lift too much weight can cause injury to your wrists.
Do not “swing” as you curl the weight up, this will only assist your arms in moving the weight. Keep your elbows by your sides, do not let them come forward as you curl the dumbbells up. This will bring your front shoulders into play, and you want to keep the emphasis on your forearms and biceps.

Dumbbell Reverse Curl Video

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