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
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
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms