BICEPS · DUMBBELL
How to do the dumbbell reverse curl
The dumbbell reverse curl trains your biceps, with help from your forearms. Here is how to do it with good form.
Step by step
- Grab a pair of dumbbells and stand tall.
- Bring your arms in front of your body and have the dumbbells against your upper thighs. Your wrists should be pronated (palms facing your body).
- Retract your shoulder blades, engage your abs, and take a breath.
- Curl the dumbbells up until your wrists are slightly higher than your elbows, and breathe out.
- Slowly extend your arms as you breathe in.
Muscles worked
| Primary | Biceps |
|---|---|
| Secondary | Forearms |
| Equipment | Dumbbell |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the dumbbell reverse curl
- 6-Week Bigger Arms3 × 12
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your biceps
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