Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Seated Dumbbell Reverse Curl Overview

The seated dumbbell reverse curl is a curl variation used to target the biceps and forearms.

By remaining seated during the seated dumbbell reverse curl, you eliminate the ability to arch your back and swing the weight up to the finishing position of the exercise. This provides a better isolation and contraction on the biceps.

Performing curls utilizing a reverse grip, as seen in the seated dumbbell reverse curl, includes the forearms in the exercise to a far greater extent. And since you’re likely able to curl more weight than you can wrist roll, you’ll better stimulate the muscle fibers of the forearm to encourage more muscle growth.

Seated Dumbbell Reverse Curl Instructions

  1. Position an adjustable bench at 90 degrees, select the desired weight from the rack, and assume an upright seated position.
  2. Using a pronated (palms down) grip, take a deep breath and curl the dumbbells towards your shoulders.
  3. Once the biceps are fully shortened, slowly lower the weight back to the starting position.
  4. Repeat for the desired number of repetitions.

Seated Dumbbell Reverse Curl Tips

  1. Don’t allow the elbows to shift behind the body. Similarly, make sure the shoulder doesn’t shift forward in the socket as you lower the weight.
  2. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.
  3. Rotate the forearms slowly, excessive velocity may cause issues within the elbows or wrists.
  4. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.