The Dumbbell Reverse Grip Biceps Curl is a variation of the traditional biceps curl exercise that specifically targets the muscles in the biceps and forearms. This exercise involves using a dumbbell with an underhand grip, which can help to engage different muscle fibers in the biceps.
How to perform
To perform the Dumbbell Reverse Grip Biceps Curl, follow these step-by-step instructions:1. Stand tall with your feet shoulder-width apart and hold a dumbbell in each hand with an underhand grip (palms facing up).
2. Keep your elbows close to your sides and your shoulders pulled back and down. This is your starting position.
3. Slowly curl the dumbbells towards your shoulders by bending your elbows, keeping your wrists straight. Focus on squeezing your biceps at the top of the movement.
4. Hold the peak contraction for a moment, then slowly lower the dumbbells back to the starting position with control.
5. Repeat for the desired number of reps. Aim for 3-4 sets of 10-15 reps.
6. Remember to exhale as you lift the weights and inhale as you lower them.
7. To increase the intensity of the exercise, you can perform a slower eccentric (lowering) phase or use heavier dumbbells.
It's important to maintain proper form throughout the exercise to prevent injury and ensure that you are effectively targeting the biceps and forearms. Make sure to choose a weight that is challenging but allows you to complete the full range of motion with correct form.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.