What is a Reverse Dumbbell Curl?

There are two weightlifting exercises called reverse dumbbell curl. One focuses specifically on the forearms while the other works the forearms and to a lesser degree the biceps. The wrist reverse dumbbell curl moves the weight up and back using only the wrists. The arm reverse dumbbell curl moves the weight up and back using both the wrists and biceps.

Features

To do an arm reverse dumbbell curl, grab a medium weight dumbbell in each hand. This should be less than what you normally lift while doing standard dumbbell curls. Stand with both arms hanging straight down at your sides. Turn your wrists so that the tops of your hands are facing forward. This is the starting position. Curl the weight up by bending your elbows until the dumbbells are shoulder height. Keep the backs of your hands up throughout the entire motion. Slowly lower the weight to starting position. This is one repetition of the arm reverse dumbbell curl.

Types

The other type of reverse dumbbell curl focuses solely on the forearms. Grab light dumbbells in each hand. Since you are only working the forearm muscles, the weights should be very light. Kneel on the ground beside a weight bench. Place both forearms flat on the bench with both wrists hanging over the edge. The backs of your hands should be facing up. Lower your wrists forward then up and back as far as they will go. This is one repetition of the wrist reverse dumbbell curl.

Function

Both types of reverse dumbbell curls primarily work the forearm muscles. This is a small muscle group requiring a very specific motion. Light weights are required to work them. If you use dumbbells that are too heavy, you will be forced to yank the weight up using momentum and other muscles. This cheats your forearms out of a workout. Since you are using light weights, do more reps. Do 3 to 5 sets of 10 to 15 repetitions each. Your forearms should burn by the end of each set.

Effects

Well defined forearms are a characteristic of baseball players and other athletes with hand strength. The are an often neglected but very important part of the overall appearance of the arm. Bulging biceps and triceps look strange if they are on top of toothpick forearms. Reverse dumbbell curls should be part of a comprehensive arm workout program.

Warning

Despite repeated warnings, many people still insist on trying to lift too much weight while doing reverse dumbbell curls. When doing wrist reverse dumbbells curls, 10 or 15 pounds is enough for a fairly strong man. When performing the arm reverse dumbbell curl, realize that you can not lift as much as you normally do with regular dumbbell curls. Trying to lift too much weight can cause injury to your wrists.