Dumbbell Reverse Curl
A standing dumbbell curl with the palms facing down. Shifts the work to the brachioradialis and brachialis and trains the forearm extensors that stabilise the wrist.
Primary muscles
- Brachioradialis
- Brachialis
Secondary muscles
- Biceps
- Forearm Extensors
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with a dumbbell in each hand at your sides, palms facing behind you (overhand grip), arms straight.
Keep the elbows at your sides.
Curl the dumbbells up with the palms staying down.
Squeeze at the top with the wrists straight.
Lower slowly to full extension.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Knuckles lead
Wrists flat
Elbows pinned
Common mistakes
Letting the wrists drop
Swinging the body
Using a load you could handle with a normal curl
Safety notes
Go lighter than a regular curl; the overhand grip is weaker and loads the wrist extensors.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.