With the reverse-grip dumbbell curl, the palms face down, not up. This unorthodox wrist position simultaneously targets the biceps while also building forearm and grip strength. The move can be performed standing or seated. Because grip is a limiting factor, it is usually performed for moderate to high reps, such as 8-10 reps per set.
Builds size and strength in the biceps, brachialis, and forearms
Helps build biceps thickness
Works the brachialis in the upper arm and the brachioradialis in the forearm