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Reverse Dumbbell Curl

Primary Muscle

Forearms

Secondary Muscles

Biceps

Equipment Needed

Dumbbells

Mechanics Type

Isolation

Proper Exercise Technique

Grasp a set of dumbbells. Let them hang at arms length in front of your body with a pronated grip. Your palms should be facing your body. Tighten your abs, look straight ahead and keep your shoulders back. You should be standing with your feet shoulder width apart. Your elbows should remain stationary against your sides throughout the entire movement. Now curl the dumbbells either both at the same time or one at a time so that your bring the back of your hand towards your shoulder. Lower and repeat. Make sure to breathe out as you contract and take a deep breathe in as you lower the weight during the negative or eccentric phase.

reverse dumbbell curlsreverse dumbbell forearm curls

Tip: Keep your elbows locked to your sides. Your upper arm should not move during this exercise.

Reverse Dumbbell Curl Video

 

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