Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Biceps
Target Muscle Group
Forearms
Alternating Dumbbell Reverse Grip Curl Instructions
- Set up for the exercise by grasping a set of dumbbells and standing up with the dumbbells by your side.
- Your palms should be facing down, using a reverse grip and the dumbbells not touching your body.
- Before starting the set, take up the slack by lifting the weight slightly so the tension is on your bicep muscles.
- Starting with your weakest arm (usually the left), curl the dumbbell up as far as possible.
- Squeeze the forearm at the top of the exercise, and then slowly lower the weight without it touching your body or taking the tension off your bicep.
- Repeat for the other arm. That's one rep.
Alternating Dumbbell Reverse Grip Curl Tips
- Do not rest the weights on your body or let them hang down.
- Keep your body fixed throughout the set, you should not be swinging as you raise the weight.
- Use a full range of motion and keep the rep timing slow.
3 Comments
How about Play One Muscle Per day Cuz I'm VEry Busy !!
For One HOur
Hi there, i was thinking of working forearms in my chest and bicep day, fistly do you think thats a good idea and what reps and sets would you recommend?
Hi Matt, I think that would be a good idea as some exercises for biceps also work out your forearms. That would be as warm up before going into working your forearms. I will recommend 12-15 reps for 3 sets.
I hope this helps.