Dumbbell Reverse Curl

The dumbbell bicep curl is perhaps one of the most popular exercises for the biceps. In this variation, with the palms facing down instead of up, greater emphasis is placed on the wrist extensors. These 'extensor' muscles are located on the outer/top side of the forearm. These muscles help stabilize the wrist. In the standard variation, this stabilizing function of the wrist is instead performed by the wrist flexors ('flexor' muscles).

Compared with the biceps brachii, brachialis, and brachioradialis (the elbow flexors), these wrist extensors are considerably weaker. Although the movement itself consists of flexing the elbow, you will notice that keeping the wrist extended is more difficult in this exercise. You therefore primarily train the (extensor) muscles of the forearm and, to a lesser extent, the biceps (brachii and brachialis) themselves.

Dumbbell reverse curls

Active muscles:

Forearms (extensor muscles)
Biceps brachii, brachialis, and brachioradialis.
Shoulders (especially the front)
Core (stabilizing)

Dumbbell reverse curls instructions

Choose the appropriate dumbbell weight (lighter than for standard curls)
Stand firmly with your feet shoulder-width apart and your knees slightly bent.
Hold the dumbbells beside your sides in a pronated position (palms facing backward, thumbs inward)
Bring one dumbbell forward and upward by moving (only) the forearm forward.
Continue until just before the point at the top of the movement where you lose tension in the biceps and forearms.
Lower the weight under control until the arm is almost straight.
Repeat with the other hand.

Dumbbell reverse curls technique

Because this exercise is more difficult than standard bicep curls, you will have to accept that you need to use a lighter weight. Otherwise, you will soon tend to cheat at the expense of proper technique. Keep your upper body still and your elbows by your sides to prevent the core muscles and shoulders from contributing too much to the movement.