How To Correctly Do Reverse Grip Dumbbell Bicep Curls
If you’re looking to boost your health, fitness, physique, and general well-being, then it simply can’t be denied that weight and resistance training is absolutely ideal for doing all of those, and much more on top of that.
Weight training is about so much more than just building huge muscles, as it can aid in flexibility, recovery, speed, strength, mental focus, and so on. Now, many people new to weight training often start with bicep exercises, which are obviously ideal for building big biceps.
However rather than traditional bicep curls, many experts are now recommending also do reverse grip bicep curls, to really work your biceps and also your forearms as well. Reverse grip dumbbell bicep curls are extremely effective, and are surprisingly easy to perform as well. Here’s how to do them.
- Grab a pair of dumbbells that aren’t too heavy, but that aren’t too light here. Look for a weight that allows you to perform around 8 – 15 reps with strict form.
- Grip them so that your palms are facing downwards, as opposed to upwards, as they would with an ordinary dumbbell curl.
- Stand up perfectly straight with the dumbbells lightly resting on your thighs and your palms facing you.
- Your arms should be fully extended, whilst your feet should be positioned at around shoulder width apart from one another. Take a deep breath before beginning.
- Next, whilst ensuring that your upper arms are stationary, curl the dumbbells, squeezing and contracting the biceps as you breathe out.
- Only your forearms should be moving during this exercise, and you should continue with the movement until the dumbbells are at shoulder level, and the biceps are fully contracted.
- Hold this position for a second or two, and squeeze the muscle.
- Bring the dumbbells slowly back down to the starting position, and breathe in as you do so.
- Repeat for the necessary amount of repetitions that you were looking to perform.
Make sure that you don’t swing the weight up whilst performing this exercise, as this will take the strain of your biceps. If you have to swing to get the weight up, the weight is too heavy, so go lighter. Also, ensure that your elbows remain by your sides at all times. Allowing them to come forward even slightly, will then bring your shoulders into play, which again, will mean that your biceps and forearms don’t benefit properly from the lift.
If you’d like to see a demonstration of how to correctly perform this exercise take a look at this video for some helpful tips and advice.
Ben Stone is the brains behind many of the articles on this site.