Exercise details

• Target muscle: Brachioradialis
• Synergists: Biceps Brachii, Brachialis
• Mechanics: Isolation
• Force: Pull

Starting position

1. Stand with a dumbbell in each hand.
2. Pronate your wrists into a shoulder-width reverse (overhand) grip.

Execution

1. Keeping your elbows by your sides, exhale as you curl the dumbbells toward your shoulders until your forearms are nearly vertical.
2. Hold for a count of two and squeeze your biceps.
3. Inhale as you return the dumbbells to the starting position.
4. Repeat.

Comments and tips

• Keep your body still and your upper arms by your sides.
• Keep your wrists straight.
• Maintain a shoulder-width reverse grip.
• Instead of curling both arms at the same time, you can, of course, alternate your arms.
• Using the reverse grip puts your biceps brachii into a mechanically disadvantaged position, which forces your other forearm flexors (i.e. your brachialis and brachioradialis, especially the latter) to work harder.
• See also the EZ bar reverse curl.