Dumbbell Reverse Curl

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

• Barbell Reverse CurlBarbell
• Cable Reverse CurlCable
• EZ-Bar Reverse CurlEZ bar

Alternatives

Other exercises for the forearms, for when the dumbbell is taken or you want a change.

• Barbell Reverse Wrist CurlBarbell
• Barbell Wrist CurlBarbell
• Behind-the-Back Barbell Wrist CurlBarbell
• Cable Reverse Wrist CurlCable
• Dead HangBodyweight
• Kettlebell Farmers CarryKettlebell
• Plate Farmers CarryPlate
• Plate Pinch CarryPlate

Questions

What muscles does the Dumbbell Reverse Curl work?

The Dumbbell Reverse Curl mainly works the forearms and biceps.

What equipment do you need for the Dumbbell Reverse Curl?

A dumbbell.

How many sets and reps of the Dumbbell Reverse Curl?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Reverse Curl?

Barbell Reverse Wrist Curl, Barbell Wrist Curl, Behind-the-Back Barbell Wrist Curl and Cable Reverse Wrist Curl work the same main muscle.