How to perform Dumbbell Reverse Curl with proper form
Starting Position
- Stand upright with a dumbbell in each hand.
- Hold the dumbbells at your sides with an overhand grip (palms facing down).
- Feet should be shoulder-width apart.
Execution
- Engage Core: Tighten your abdominal muscles to maintain stability.
- Curl Up: Keeping your elbows close to your body, flex your arms and raise the dumbbells towards your shoulders.
- Maintain Control: Avoid swinging; the movement should be smooth and controlled.
- Pause: Briefly hold the dumbbells at the top of the movement.
- Lower Down: Slowly extend your arms back to the starting position, maintaining control throughout.
Tips for Proper Form
- Keep your back straight and avoid leaning back.
- Ensure your elbows do not flare out; they should stay tucked in.
- Focus on using your forearm and bicep muscles to lift the weights.
- Perform the movement at a steady pace for optimal control.
Common Mistakes
- Swinging the weights rather than using muscle control.
- Letting elbows drift away from the body.
- Arching the back or leaning too far forward.
By following these guidelines, you can effectively perform the Dumbbell Reverse Curl while minimizing the risk of injury.
Exercises
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Hammer Curl, Dumbbell
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Hammer Curl, Band
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Target: Forearms, Biceps
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Hang Clean, Kettlebell
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Reverse Curl, Barbell
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Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms