How to do a dumbbell reverse grip biceps curl

Setup:

1. Stance: Stand with your feet shoulder-width apart, knees slightly bent.
2. Dumbbell Grip: Grab a dumbbell in each hand with an overhand grip (palms facing down). Let your arms hang straight down by your sides, keeping your elbows slightly bent.
3. Posture: Engage your core, keep your back straight and chest lifted.

The Lift:

1. Initiate the Curl: Keeping your upper arms still and elbows tucked close to your sides, curl both dumbbells upwards towards your shoulders.
2. Squeeze at the Top: At the top of the movement, contract your biceps and forearms strongly, holding for a brief pause.
3. Controlled Lowering: Slowly lower the dumbbells back to the starting position, resisting the urge to drop or relax at the bottom.

Tips:

• Focus on the Forearms: This variation places greater emphasis on your forearms and the brachialis muscle (located under the biceps).
• Elbows in: Keep your elbows tucked in by your sides to isolate the biceps.
• Slow and Controlled: Avoid using momentum. Focus on the contraction of your biceps and forearms.
• Full Range of Motion: Extend your arms fully at the bottom, but avoid hyperextending your elbows.
• Variation: You can also perform this exercise with a single dumbbell, alternating arms.