Reverse Dumbbell Curls

Technique

Setup

Stand tall holding dumbbells in front of your thighs with palms facing your body, elbows at your sides.

Movement

Curl the weights up while keeping your palms facing down, then lower slowly with the same grip.

Form Tip

Keep your wrists straight and your elbows pinned — the palms-down grip shifts the work to the forearms and brachialis, so expect to use less weight than a normal curl.

Increase Difficulty

Slow the lowering phase to 3 seconds or add a thumbless grip.

Decrease Difficulty

Use lighter weights or curl one arm at a time.