Description
While seated, hold dumbbells with an underhand grip and curl them towards your shoulders, keeping your elbows close to your body.
How to Do Dumbbell Seated Reverse Grip Biceps Curl
- 1Setup
Sit upright on a flat bench with your feet flat on the floor, holding a dumbbell in each hand.
- 2Setup
Adopt a pronated (reverse) grip, palms facing downwards, with your arms extended straight down and elbows tucked close to your torso.
- 3
Exhale and slowly curl the dumbbells upwards towards your shoulders, keeping your elbows stationary and only moving your forearms.
- 4
Continue curling until the dumbbells are near your shoulders and your brachioradialis is fully contracted, maintaining the reverse grip.
- 5
Inhale and controlledly lower the dumbbells back to the starting position, fully extending your arms to complete the repetition.
Tips
- Maintain strict form by keeping your elbows fixed at your sides to effectively isolate the brachioradialis and prevent recruitment of other muscles.
- Focus on squeezing the dumbbells throughout the curl to enhance forearm activation and improve your overall grip strength.
- Control the eccentric phase (lowering the weight) by taking at least two seconds to return to the starting position, maximizing muscle time under tension.
- Avoid swinging the dumbbells or using momentum; select a weight that allows you to perform the exercise with perfect, controlled form throughout the full range of motion.
Common Mistakes
- ×Using momentum to lift the weight rather than muscle control reduces the effectiveness of the exercise; lighten the weight and perform slower, more deliberate repetitions.
- ×Flaring elbows out to the sides shifts tension away from the target brachioradialis; keep your elbows pinned to your torso throughout the movement.
- ×Not fully extending the arms at the bottom limits the range of motion and muscle stretch; ensure a complete extension at the bottom of each repetition.
Variations
Dumbbell Standing Reverse Curl
Strengthen your forearms and build bicep thickness with the Dumbbell Standing Reverse Curl.
Dumbbell Standing One Arm Reverse Curl
Strengthen your forearms and brachioradialis with the Dumbbell Standing One Arm Reverse Curl.
Dumbbell Seated Revers grip Concentration Curl
Target your brachioradialis and build forearm strength with the Dumbbell Seated Reverse Grip Concentration Curl.
Dumbbell One Arm Reverse Preacher Curl
Target your brachioradialis and forearms with the dumbbell one-arm reverse preacher curl. Build stronger, more defined lower arm muscles effectively.
Related Exercises
Dumbbell Peacher Hammer Curl
Perform the Dumbbell Peacher Hammer Curl with a neutral grip, keeping your elbows pinned to your sides.
Dumbbell Lying Supine Curl
Perform dumbbell lying supine curls to build forearm and bicep strength. Lie on a bench, curl dumbbells towards your shoulders for effective muscle growth.
Dumbbell Hammer Curls (with arm blaster)
Perform Dumbbell Hammer Curls with an arm blaster to effectively isolate and strengthen your brachioradialis and biceps.
Dumbbell Cross Body Hammer Curl
Target your brachioradialis and biceps with the Dumbbell Cross Body Hammer Curl. This variation curls the dumbbell across your body, enhancing forearm
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
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