Exercises / Arm & elbow

Reverse dumbbell curl

Strength
Arm & elbow
Two dumbbells

Elbow flexion with a pronated grip that challenges the brachioradialis and brachialis while the wrists stay straight.

Also called pronated-grip curl, reverse biceps curl.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.

Start: Standing, palms facing backward

Steps

Stand tall with a dumbbell in each hand, palms facing backward and elbows near the sides.
Keeping the upper arms still and wrists straight, bend the elbows to bring the weights toward the shoulders.
Pause briefly, then lower the dumbbells under control.

Cues

Keep the elbows by the ribs
Use a light enough load to keep the wrists neutral

Common mistakes

Swinging the trunk
Letting the wrists flex
Turning the palms up during the curl

Used for

Elbow flexor strengthening
Forearm loading progression

Evidence (1)

Brachioradialis is an elbow flexor across forearm positions, and brachialis flexes the elbow regardless of forearm rotation.1 2

Easier

Hammer curl (neutral-grip elbow flexion)

References (2)

Boland MR, Spigelman T, Uhl TL. J Hand Surg Am. 2008;33(10):1853-1859. The function of brachioradialis
Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.