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Biceps Curl Reverse

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The Biceps Curl Reverse is an effective exercise that primarily targets the brachialis muscle, promoting upper arm strength and enhancing the definition of your biceps. This workout is ideal for both beginners and advanced fitness enthusiasts who aim to improve their upper body strength and muscular endurance. Incorporating Biceps Curl Reverse into your routine can enhance your grip strength, improve arm muscle balance, and contribute to better performance in sports and daily activities that require upper body power.


Step-by-step guide:

  1. While keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
  2. Inhale and slowly begin to lower the dumbbells back to the starting position.
  3. Make sure to keep your elbows close to your torso at all times and do not use your back or shoulders to lift the weights; your forearms should do all the work.
  4. Repeat the process for the recommended amount of repetitions.

Exercise Tips:

  • Maintain Good Posture: Stand straight with your feet shoulder-width apart. Avoid slouching or arching your back. Your elbows should be close to your torso at all times. This helps to isolate the biceps and reduce the risk of back injury.
  • Controlled Movement: Avoid the common mistake of using momentum to lift the weight. The lifting and lowering phase should be slow and controlled. This will ensure that your biceps are fully engaged and will help to prevent injury.
  • Full Range of Motion: Make sure to fully extend your arms at the bottom of the movement and fully contract your biceps at the top. Avoid the mistake of partial reps which can limit the effectiveness


Can beginners do the Biceps Curl Reverse?

Yes, beginners can absolutely do the Biceps Curl Reverse exercise. It's a simple exercise that targets the biceps and the forearms. However, as with any new exercise, beginners should start with light weights to ensure they are using proper form and to avoid injury. It's also beneficial to have a trainer or experienced individual present to provide guidance.

What are common variations of the Biceps Curl Reverse?

  • Concentration Curl: This exercise involves sitting on a bench with your elbow resting on your thigh, which isolates the biceps by preventing any assistance from other muscle groups.
  • Preacher Curl: For this variation, you use a preacher bench to help isolate the biceps by eliminating any momentum that could be used to cheat.
  • Cable Curl: This variation uses a cable machine, offering constant tension throughout the movement, which can lead to increased muscle growth.
  • Incline Dumbbell Curl: This exercise is performed on an incline bench, which changes the angle of the movement and targets the long head of the biceps more effectively.

What are good complementing exercises for the Biceps Curl Reverse?

  • Tricep Dips: While this exercise primarily targets the triceps, it also engages the biceps indirectly, providing a balanced workout for your arms and complementing the Biceps Curl Reverse by working on the opposing muscle group, which can help prevent muscle imbalances.
  • Pull-ups: This exercise not only works the biceps, but also engages the back and shoulder muscles, complementing the Biceps Curl Reverse by promoting overall upper body strength and muscle balance, as it requires the coordinated effort of several muscle groups.

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