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Upper Arms · Dumbbell
Dumbbell Reverse Grip Biceps Curl
Dumbbell Reverse Grip Biceps Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis, Extensor Carpi Radialis
How to do Dumbbell Reverse Grip Biceps Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing down). Let the dumbbells hang by your sides.
- Keep your upper arms close to your body. Curl the dumbbells upward towards your shoulders by bending your elbows.
- Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
- Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Keep your wrists straight and avoid bending them throughout the movement.
- Keep your elbows close to your sides to ensure proper form.
- Exhale as you lift the dumbbells and inhale as you lower them.
Dumbbell Reverse Grip Biceps Curl alternatives
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Dumbbell Reverse Grip Biceps Curl FAQ
What muscles does Dumbbell Reverse Grip Biceps Curl work?
Dumbbell Reverse Grip Biceps Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Reverse Grip Biceps Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Reverse Grip Biceps Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Reverse Grip Biceps Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Reverse Grip Biceps Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Reverse Grip Biceps Curl?
Other exercises for the biceps include Barbell Reverse Biceps Curl, Band Close-Grip Biceps Curl, Barbell Biceps Curl Normal Grip and Ez Bar Biceps Curl Close Grip.
For developers
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