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Arms Dumbbell Beginner Video

How to do the Reverse Curl

Primary: Forearms, Biceps. Also called: overhand curl, pronated curl.

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

Step by step

  1. 1

    Stand holding dumbbells or a bar in front of your thighs with an overhand grip.

  2. 2

    Keep your elbows at your sides and your wrists straight.

  3. 3

    Curl the weight up toward your shoulders while keeping your palms facing down.

  4. 4

    Lower slowly to full extension.

Coaching cues

  • Keep the wrists straight; do not let them bend back
  • Keep the elbows still
  • Use lighter weight than a regular curl

Common mistakes

  • Letting the wrists collapse
  • Swinging the body
  • Using too much weight

Sets, reps and where it fits

Muscle

3–4 × 10–15

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

Reverse Curl alternatives

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

Hammer CurlDumbbell · beginner Zottman CurlDumbbell · intermediate Wrist CurlDumbbell · beginner Dumbbell CurlDumbbell · beginner Dumbbell Forearm TwistsDumbbell · beginner Reverse Wrist Curl Single DumbbellDumbbell · beginner

Frequently asked questions

What muscles does the Reverse Curl work?

Primary: Forearms, Biceps.

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

For muscle: 3–4 sets of 10–15 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 Reverse Curl?

Same movement pattern, different equipment: Hammer Curl, Zottman Curl, Wrist Curl, Dumbbell Curl, Dumbbell Forearm Twists, Reverse Wrist Curl Single Dumbbell.

Is the Reverse Curl good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.