Dumbbell Revers grip Biceps Curl exercise animation (Männlich)

Dumbbell Revers grip Biceps Curl

Zielmuskel
Brachioradialis
Synergistenmuskeln
Biceps Brachii, Brachialis
Equipment
Dumbbell
Körperregion
Forearms
Typ
Strength

The dumbbell reverse grip biceps curl is a forearm-focused curl variation that primarily targets the brachioradialis, with the biceps brachii and brachialis assisting. Using an overhand (pronated) grip, it builds forearm and upper-arm thickness and strengthens your grip — a useful complement to standard supinated curls.

Dumbbell Revers grip Biceps Curl: So führst du sie aus

  1. 1Stand tall holding a dumbbell in each hand with an overhand (pronated) grip, palms facing your thighs and your knuckles pointing forward.
  2. 2Set your feet shoulder-width apart, brace your core, and keep your elbows tucked close to your sides.
  3. 3Keeping your wrists straight and your upper arms still, curl the dumbbells up toward your shoulders.
  4. 4Lead with the back of your hands, letting the brachioradialis and forearms drive the movement.
  5. 5Squeeze at the top for a moment without swinging or letting your elbows drift forward.
  6. 6Lower the dumbbells under control back to the starting position, resisting the weight the whole way down.
  7. 7Complete your reps, then set the dumbbells down with control.

Technik-Tipps

  • Keep your wrists firm and neutral throughout — the overhand grip already loads the forearms, so let them bend backward and you lose tension and strain the joint.
  • Pin your elbows to your sides so the brachioradialis does the work instead of your front delts.
  • Use a slower, controlled tempo; reverse curls feel heavier than supinated curls, so start lighter than your normal curl weight.
  • Keep the movement strict — no torso rocking — to keep the load on the target muscles.

Häufige Fehler

  • Going too heavy, which forces you to swing and recruit the back and shoulders instead of the forearms.
  • Letting the wrists bend back under load, which shifts tension off the brachioradialis and stresses the wrist joint.
  • Letting the elbows drift forward, turning the movement into a partial front raise and cheating the rep.
  • Dropping the dumbbells quickly on the way down, skipping the eccentric where much of the muscle growth happens.

Häufig gestellte Fragen

What muscles does the dumbbell reverse grip biceps curl work?

It primarily targets the brachioradialis (the large forearm muscle), with the biceps brachii and brachialis assisting. The overhand grip emphasizes the forearm and the outer upper arm more than a standard curl.

How is the reverse grip curl different from a regular dumbbell curl?

A regular curl uses a supinated (palms-up) grip and hits the biceps hardest. The reverse curl uses a pronated (palms-down, overhand) grip, shifting more work onto the brachioradialis and forearms and building grip strength.

Why do reverse curls feel heavier than normal curls?

The pronated grip puts the biceps in a weaker pulling position, so the smaller forearm muscles carry more of the load. Use lighter dumbbells than your usual curl weight and focus on strict form.

How many sets and reps should I do?

For forearm and arm development, 3–4 sets of 10–15 reps with a controlled tempo works well. Pick a weight you can lift cleanly without swinging.

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