# Dumbbell Reverse Curl

A standing curl with an overhand grip on two dumbbells, targeting the forearms and biceps. The palms-down grip moves more of the work to the muscles on the top of the forearm.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-standing-reverse-curl/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-reverse-curl/

## Muscles worked

- Forearms: 9/10
- Biceps: 8/10
- Front delts: 3/10

## How to do the Dumbbell Reverse Curl

1. Stand tall, holding a dumbbell in each hand with palms facing back.
2. Pull the weights up toward your shoulders, bending only at your elbows.
3. Keep your wrists straight throughout the movement.
4. Lower the dumbbells slowly back down to your sides, fully extending your arms.

### Full technique — 7 steps

1. Stand tall with a dumbbell in each hand, arms straight in front of your thighs, palms facing back.
2. Set your shoulders back and keep your elbows close to your torso.
3. Curl both dumbbells upward by bending your elbows without letting them drift forward.
4. Keep your wrists straight and your palms facing down as the weights rise.
5. Raise the dumbbells until they reach the front of your shoulders.
6. Lower the dumbbells back to your thighs until your elbows are fully extended.
7. Start the next rep without swinging your torso or hips.

## Common mistakes

- Letting elbows drift forward
- Swinging the torso to start reps
- Bending wrists under the dumbbells
- Turning the palms up
- Cutting the bottom range short

## Form cues

- Use an overhand grip
- Wrists stay straight
- Keep elbows by sides
- Curl, don't swing
- Lift both evenly

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Reverse Curl](https://seto.fit/exercises/resistance-band-reverse-curl/), [Resistance Band Reverse Spider Curl](https://seto.fit/exercises/resistance-band-reverse-spider-curl/)
- **Cable machine**: [Cable Reverse Curl](https://seto.fit/exercises/cable-reverse-curl/), [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/)
- **Barbell**: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/), [Barbell Reverse Concentration Curl](https://seto.fit/exercises/barbell-reverse-concentration-curl/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Dumbbell Reverse Curl — Beginner**
- Harder: [Seated Zottman Curl](https://seto.fit/exercises/seated-zottman-curl/) — Beginner
- Harder: [Single Arm Dumbbell Zottman Preacher Curl](https://seto.fit/exercises/single-arm-dumbbell-zottman-preacher-curl/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Reverse Curl work?

Primary: Forearms 9/10, Biceps 8/10. Also works: Front delts 3/10.

### Which joints does the Dumbbell Reverse Curl load?

Elbow: moderate, Wrist: moderate. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.

### When should I do the Dumbbell Reverse Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Dumbbell Reverse Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Reverse Curl?

Resistance bands: Resistance Band Reverse Curl, Resistance Band Reverse Spider Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl. Barbell: Bent Over Barbell Curl, Barbell Reverse Concentration Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl.

### What is an easier version of the Dumbbell Reverse Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Dumbbell Reverse Curl?

Seated Zottman Curl (Beginner), Single Arm Dumbbell Zottman Preacher Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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