Dumbbell Revers Grip Biceps Curl

Intermediate

Biceps

Dumbbell

Dumbbell Revers Grip Biceps Curl turns independent dumbbell loading into strength you can feel outside the gym — a step up once the basics feel easy.

How to do Dumbbell Revers Grip Biceps Curl

Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Revers Grip Biceps Curl Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Revers Grip Biceps Curl Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Dumbbell Revers Grip Biceps Curl

Easier progression

Bodyweight Side Lying Biceps Curl

Harder progression

Dumbbell One Arm Reverse Spider Curl

Swap Dumbbell Revers Grip Biceps Curl For

Barbell Reverse Curl

Ez-bar Biceps Curl (with Arm Blaster)

Lever Preacher Curl V. 2

Dumbbell Revers Grip Biceps Curl — Frequently Asked Questions

How do you do the Dumbbell Revers Grip Biceps Curl?

Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Revers Grip Biceps Curl work?

The Dumbbell Revers Grip Biceps Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Revers Grip Biceps Curl should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Revers Grip Biceps Curl good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Revers Grip Biceps Curl?

Try the Barbell Reverse Curl, Ez-bar Biceps Curl (with Arm Blaster) or the Lever Preacher Curl V. 2. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.