Reverse Curl (Dumbbell)
Trains the biceps, with help from the forearms. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Reverse Curl (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Reverse Curl (Dumbbell) trains
Technique
How to do the Reverse Curl (Dumbbell)
- Begin by lying face down on an incline bench set at a 45-degree angle, with your chest supported on the bench and your forefeet planted firmly on the floor. Hold a dumbbell in each hand with an overhand grip (palms facing down), arms fully extended toward the floor.
- Keep your upper arms stationary as you curl the dumbbells up towards your shoulders, focusing on contracting your biceps.
- Squeeze your biceps at the top of the movement, ensuring your elbows remain steady.
- Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Exhale as you curl the weights up and inhale as you lower them back down.
- Ensure your wrists remain straight and aligned with your forearms throughout the exercise.
- Keep your chest pressed against the bench to prevent any unnecessary movement.
Substitutes
Swap Reverse Curl (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Reverse Curl (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.