Dumbbell Reverse Curls

Target muscles

The brachioradialis of the forearm is the dominant target — pronated curls put it in its strongest position. The brachialis contributes meaningfully. The biceps brachii participates but at a mechanical disadvantage. The wrist extensors and grip muscles fire to hold the pronated position. As an exercise that builds forearm size and grip strength while still loading the elbow flexors, the reverse curl earns its place in any complete arm-development program.

How to perform

Setup

Stand with feet hip-width apart, dumbbells in each hand at the thighs, palms facing down (pronated). Elbows pinned to the sides. Wrists straight. Trunk braced.

Execution

Curl both dumbbells up by flexing at the elbows, keeping the wrists straight and the upper arms stationary. The dumbbells come up to about chest height before the wrist mechanics make further range awkward. Pause briefly at peak contraction. Lower the dumbbells under control to the fully extended starting position. The wrists stay in line with the forearms throughout — don't cock them back to assist.

Common mistakes

• Loading the dumbbells the same as a supinated curl. Reverse curls typically run 60-70% of standard curl loads.
• Cocking the wrists back. They stay neutral.
• Letting the elbows drift forward. Pin them to the sides.
• Swinging the torso. The body stays still.
• Skipping the eccentric. Two- to three-second descent every rep.

Progressions and regressions

Regress to lighter loads until the wrist position is comfortable. To progress, work pause reverse curls (3-second hold at peak), hammer curls (neutral grip — splits the difference), or fat-grip reverse curls for a serious forearm stimulus.

Programming notes

Accessory work, not main lifts. 2-3 sets of 8-12 reps after the main pulling, once or twice a week. Pair with hammer curls and standard curls for complete elbow-flexor and forearm development. Don't program right before a session demanding heavy grip strength.