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Reverse Curl

Try this Reverse Version of the Classic Bicep Curl, which uses a Reverse Grip to hit the Forearms and Biceps

Welcome to our Reverse Curl Exercise Instruction Guide!

On this page you'll learn how to do this version of the bicep curl using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other bicep exercises so you can immediately add to your bicep workouts.

Have you checked out our best bicep exercises yet? See if this bicep exercise made the list.

Exercise Summary

Exercise Name:Reverse Curl
Main Muscle:Biceps
Secondary Muscle(s):Forearms
Exercise Type:Pull, Isolation
Equipment Required:*Dumbbell

*This weight lifting exercise is pictured here as a dumbbell exercise. However, it can also be performed with a barbell or EZ curl bar.

Exercise Description and Instruction:

This weight training exercise is the reverse version of the Dumbbell Bicep Curl. This dumbbell exercise is performed with an overhand grip with the palms facing down rather than up. This grip places more of an emphasis on the forearms but still targets the biceps.

reverse curl
reverse curl

To Perform This Exercise:

  1. Stand with your feet shoulder width apart, your knees slightly bent and a your abs drawn in.
  2. Grasp a dumbbell in each hand with an overhand (palms facing down) grip.
  3. While keeping your arms at your side your elbows steady, lift the dumbbells up towards your shoulders.
  4. Pause for a moment and then return to the starting position.


  1. Keep your elbows in the same position throughout the exercise. They should be drawn in to your torso, shoulder width apart.
  2. Keep your knees slightly bent to help prevent yourself from swinging your torso.


Check out these other variations of the bicep curl.

Now that you've seen the Reverse Curl, check out all of our different bicep exercises.

Final Related Pages:

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