Reverse Dumbbell Curls Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: biceps, brachioradialis, forearm
- secondary: brachiallis
How to perform?
The Reverse Dumbbell Curl is an isolation exercise that primarily targets the brachioradialis muscle, located in the forearm. The reverse curl is a great exercise to strengthen and develop the forearms and can also provide secondary benefits for the biceps and brachialis muscles.
Steps to perform:
- Stand with a dumbbell in each hand, arms fully extended, and palms facing your body.
- Keep your feet shoulder-width apart and maintain a straight posture.
- Exhale as you curl both dumbbells towards your shoulders, but with a reverse grip.
- Rotate your palms to face down as you lift the dumbbells.
- Focus on contracting your forearms and the brachialis muscle.
- Inhale as you lower the dumbbells back down in a controlled manner.
- Keep your elbows close to your body and avoid using momentum.
Variations
Barbell Curls
isolationConcentration Curls
isolationDumbbell Hamstring Curl
isolationDumbbell Preacher Curls
isolationEZ Bar Curls
isolationEZ-Bar Preacher Curls
isolationIncline Dumbbell Curls
isolationMachine Preacher Curls
isolationNautilus Bicep Curls
isolationReverse EZ-Barbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationStanding Wide Cable Curl
isolationStanding Hammer Curls
isolationStanding Dumbbell Curls
isolationStanding EZ-Bar Cable Curl
isolationStanding Alternating Dumbbell Curl
isolationStanding Alternating Dumbbell Hammer Curl
isolationSpider Dumbbell Curls
isolationIncline Dumbbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationSpider Dumbbell Curls
isolationStanding Alternating Dumbbell Curl
isolationStanding Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationDumbbell Preacher Curls
isolationStanding Alternating Dumbbell Hammer Curl
isolationReverse EZ-Barbell Curls
isolationStanding Alternating Dumbbell Curl
isolationStanding Dumbbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Dumbbell Curls
isolationIncline Dumbbell Curls
isolationSpider Dumbbell Curls
isolation