Dumbbell Seated Reverse Grip Biceps Curl exercise animation (Männlich)

Dumbbell Seated Reverse Grip Biceps Curl

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

The dumbbell seated reverse grip biceps curl is a forearm-focused strength exercise that primarily targets the brachioradialis, with the biceps brachii and brachialis assisting. Performed seated with an overhand (pronated) grip, the reverse grip shifts load off the biceps and onto the forearm flexors, building thicker forearms and a stronger grip.

Dumbbell Seated Reverse Grip Biceps Curl: So führst du sie aus

  1. 1Sit upright on a bench with your feet flat on the floor and a dumbbell in each hand.
  2. 2Let your arms hang at your sides and turn your wrists so your palms face backward (overhand, pronated grip).
  3. 3Brace your core and pin your upper arms against your sides so only your forearms will move.
  4. 4Keeping your wrists straight and locked, curl the dumbbells upward by bending at the elbows.
  5. 5Curl until your forearms are near vertical, keeping the knuckles leading the movement.
  6. 6Squeeze the brachioradialis and forearms briefly at the top.
  7. 7Lower the dumbbells under control back to the starting position with arms fully extended.
  8. 8Complete your reps, then set the dumbbells down safely.

Technik-Tipps

  • Keep your wrists firm and straight throughout; the overhand grip relies on wrist stability to load the brachioradialis.
  • Use a slow, controlled tempo on the way down to keep tension on the forearms.
  • Keep your elbows tucked and stationary so the forearms do the work rather than your shoulders.
  • Expect to use lighter weight than a standard curl, since the reverse grip is a weaker position.

Häufige Fehler

  • Swinging the torso or using momentum to lift, which shifts work off the brachioradialis and strains the lower back.
  • Letting the wrists curl or break backward at the top, which stresses the wrist joint and reduces forearm tension.
  • Going too heavy, which forces the elbows to drift forward and turns it into a shoulder movement.
  • Cutting the lowering phase short, losing the tension that drives forearm growth.

Häufig gestellte Fragen

What muscles does the dumbbell seated reverse grip biceps curl work?

It primarily works the brachioradialis (a forearm muscle), with the biceps brachii and brachialis assisting. The overhand grip emphasizes the forearm flexors more than a standard curl.

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

A regular curl uses a palms-up grip that targets the biceps, while the reverse grip uses a palms-down (overhand) grip that shifts more load onto the brachioradialis and forearms. You will typically use less weight on the reverse grip.

Is the reverse grip curl good for beginners?

Yes. Seated and with both arms working, it is easy to control. Start light to master keeping the wrists straight and the elbows pinned before adding weight.

How many sets and reps should I do?

For forearm and arm development, 3 to 4 sets of 10 to 15 reps with a weight you can control through a full range works well.

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