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Arms Dumbbell Intermediate Video

How to do the Dumbbell Curl Twist Reverse Dumbbell Curl

Primary: Biceps · also works Forearms.

The DB Curl Twist Reverse DB Curl is a comprehensive arm exercise that targets the biceps and forearms. It includes a rotational motion that engages the biceps from different angles, adding variety to traditional bicep curls. This exercise uses dumbbells, making it ideal for those looking to incorporate free weights into their routine to build arm strength and improve muscle definition.

Demo video: Dumbbell Curl Twist Reverse Dumbbell Curl · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand up straight with a dumbbell in each hand, arms fully extended by your sides.

  2. 2

    Curl the weights while twisting your wrists so that your palms face your shoulders at the top of the movement.

  3. 3

    Slowly lower the dumbbells back to the starting position while reversing the twist so that your palms face backwards at the bottom.

Coaching cues

  • Keep your elbows close to your torso throughout the movement to ensure that the biceps are the primary muscle group being worked.
  • Engage your core for better stability and to maintain good posture.
  • Perform the exercise slowly and with control, focusing on the movement of the biceps and forearms for maximum muscle engagement.

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Curl Twist Reverse Dumbbell Curl alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Concentration CurlDumbbell · beginner Dumbbell CurlDumbbell · beginner Hammer CurlDumbbell · beginner Reverse CurlDumbbell · beginner Incline Dumbbell CurlDumbbell · intermediate Zottman CurlDumbbell · intermediate

Frequently asked questions

What muscles does the Dumbbell Curl Twist Reverse Dumbbell Curl work?

Primary: Biceps. Secondary: Biceps, Forearms

How many sets and reps of Dumbbell Curl Twist Reverse Dumbbell Curl should I do?

For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Curl Twist Reverse Dumbbell Curl?

Same movement pattern, different equipment: Concentration Curl, Dumbbell Curl, Hammer Curl, Reverse Curl, Incline Dumbbell Curl, Zottman Curl.

Is the Dumbbell Curl Twist Reverse Dumbbell Curl good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.