Dumbbell Reverse Grip Curl - Easy Way to Develop Biceps and Forearms.

Dumbbell Reverse Grip Curl – Easy Way to Develop Biceps and Forearms.

Dumbbell Reverse Grip Curls are a really excellent weight lifting exercise to strengthen your biceps and forearms together. Would you like to improve you grip strength and while working your biceps as well? Simply start using this how-to tutorial and start today.

Dumbbell Reverse Grip Curl Exercise Summary

  • Primary Muscles Worked: Wrist Extensors
  • Other Muscles (Secondary) Worked: Biceps Brachii
  • Equipment: Dumbbells
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Dumbbell Reverse Grip Curl Procedure

  • Start out by choosing your dumbbells and hold them in front of you with your palms facing behind you, this is the reverse of a normal curl grip.
  • Now, curl as normal up to your chest keeping your palms facing down.
  • Then lower the dumbbells to your starting position.
  • Continue to do it again to get your total number of reps.

Muscles Used

Target (Agonist)

  • Wrist Extensors


  • Biceps Brachii

Dynamic Stabilizers

  • None


  • No Significant Stabilizers

Antagonist Stabilizers

  • None


Should you want to experience the most effective strength gains, you will want to adhere to these uncomplicated tips. Also, if you would like to protect yourself against an injury, you will want to implement these tips.

  • Do The Minimum 3 Of 8-20 Reps For Bulk. Now there are multiple theories regarding how Hypertrophy is activated, they all agree that sets of 60-80% of your 1RM can resulted in increased muscle size.
  • Constantly Incorporate Complete Range Of Flexion. By using complete range of motion you will certainly ensure that that you build the total muscle and that you preserve your flexibility.
  • Make sure you have warmed up your muscles when you are preparing to lift.
  • Conduct Drop Sets. You can help to increase your muscle gains by using drop sets. Drop sets are whenever you do a set to near failure and then you drop the dumbbell size and keep going. You could reduce the load many times.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You need to avoid these regularly occurring issues to sustain good technique and build muscle. Also, when you eliminate these issues you will limit the likelihood of developing injuries.

  • Don’t Do The Same Exercises Each Time. When anyone conduct exactly the same lift every work out ones muscle groups is likely to be trained to undertake that singular exercise very well, and you will peak more rapidly.
  • Don’t Allow Yourself To Cheat. In most cases, cheating is utilizing momentum instead of the strength of your main muscle tissue. Sometimes, some cheating on your final rep can be beneficial to overload your muscle, although not for more than a handful of reps.
  • You’ll Do Better To Not Hurry Your Training Session. Any time you rush your exercise routine you are liable to use improper technique and accidents.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Reverse Grip Curl Recap

You can at this point have the ability to implement dumbbell reverse grip curl optimally. Now your future stage is to perform dumbbell reverse grip curl as an aspect of a habitual strength training system to build up your forearms.

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