Reverse Grip Curls
This biceps exercise mainly works your biceps (long head), brachialis and forearm, with help from your biceps (short head). Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Reverse Grip Curls
Stand with feet shoulder-width, holding dumbbells with palms facing down. Curl weights upward, keeping the back straight and elbows pinned to your sides.
Common mistakes
Avoid using momentum. Ensure wrists stay straight, not bending backward.
Breathing
Inhale when lowering the dumbbells; exhale during the curl.
Muscles worked
Primary Muscles
Biceps (Long Head), Brachialis, Forearm
Secondary Muscles
Biceps (Short Head)
Tertiary Muscles
Shoulders
