Arms · Dumbbell
Dumbbell Reverse Grip Biceps Curl
How to do the dumbbell reverse grip biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand holding a dumbbell in each hand with your palms facing down (pronated grip). Keeping your elbows pinned to your sides, curl the weights toward your shoulders, then lower slowly. The overhand grip shifts the load onto your forearms and brachialis.
- 1Feel your forearms and brachialis working with the palms-down grip
- 2Keep your elbows locked to your sides and wrists firm
- 3Squeeze at the top and lower slowly through the eccentric
Common mistakes
- Don't swing the weights or use your shoulders to lift
- Avoid letting your wrists bend or roll; keep a strict pronated grip
- Don't lean back or let your elbows drift forward as you curl
Muscles worked
The dumbbell reverse grip biceps curl mainly works the forearms, with the biceps assisting.
- ForearmsPrimary
- BicepsSupport
- Front DeltsMinor
Kovo programs the dumbbell reverse grip biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.