Description

The dumbbell biceps curl reverse is a variation of the traditional biceps curl targeting the biceps muscles from a different angle.

Starting Position

Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing down, and arms extended by your sides.

Technical Execution

Slowly curl the weights towards your shoulders while keeping your elbows stationary, then lower the weights back down with control.

Range of Motion

Ensure you fully extend your arms at the bottom of the movement and achieve a full contraction at the top for optimal range of motion.

Variations

Variations include using a barbell instead of dumbbells, or incorporating an isometric hold at the top of the movement for increased intensity.

Common Mistakes

Common mistakes include swinging the body to lift the weight, using momentum instead of muscle strength, and improper wrist alignment.

Practical Advice

Focus on keeping the elbows close to the body, maintain a controlled movement throughout the exercise, and avoid overarching the lower back.

Additional Notes

This exercise is great for building strength and definition in the biceps and can help improve grip strength.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms