Dumbbell Reverse Grip Curl

Proper Positioning

1. Stand with feet about shoulder-width apart

2. Engage the core

3. Chest out, glutes out

4. Knees slightly bent but not locked

5. Hold onto the dumbbells in front of the body, slightly to the side with a pronated grip (overhand grip)

Proper Technique

1. Contract the biceps, slowly raising the dumbbells toward the shoulders

2. Focus on isolating the forearms to initiate the movement

3. Raise until elbows are passed 90 degrees

4. Pause and 'squeeze' the biceps at peak contraction

5. Slowly lower dumbbells to the starting position

6. Inhale in the downward phase of the movement and exhale in the upward phase

Essential Tips

1. Do not swing the arms, using momentum

2. Use the forearms during the initial concentric portion of the movement, and the biceps in the latter half of the concentric phase.

3. Execute with a full range of motion

4. Start the concentric phase of the movement before the triceps are activated

5. Do not hyperextend the elbows

6. Keep the body erect without any twisting or rotating of the shoulders or elbows during execution

7. Keep the wrists locked and rigid

8. Use a lighter weight to avoid any likelihood of injury