Reverse Curl (Dumbbell)

An isolation exercise emphasizing the brachialis and forearms by curling dumbbells with a pronated (palms-down) grip. This targets muscles underneath the biceps for arm thickness.

Instructions

1. Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing downward.
2. Keep your elbows stationary against your torso throughout the movement.
3. Exhale and curl the dumbbells upward, bending at the elbows, moving only the forearms.
4. Continue curling until your forearms reach approximately a 90-degree angle, feeling the contraction in your brachialis and forearms.
5. Inhale and lower the dumbbells back to the starting position in a controlled manner.
6. Repeat for the prescribed number of repetitions.

Tips

• Keep your elbows locked in position and avoid swinging the weight.
• Maintain a pronated grip (palms facing down) throughout the entire movement.
• Control the weight on the way down to maximize time under tension.
• This exercise is excellent for developing forearm and brachialis strength for improved arm development.
• Start with lighter weights than you would use for a standard bicep curl.
• Avoid using momentum; focus on smooth, controlled repetitions.