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Reverse curls with dumbbells

Inverted curls with dumbbells offer various options. You can perform them either standing or sitting on the Scott bench. If the inverted exercise is not your thing, there's also the option to incorporate regular dumbbell curls or Scott curls into your training plan.

Body position

The variations of inverted curls with dumbbells differ between the standing and sitting exercises on the Scott bench.

For standing inverted curls with dumbbells, you choose a hip-width stance, keeping your upper body upright. The dumbbells are held with an overhand grip in your hands, while the arms are almost fully extended.

For seated inverted curls with dumbbells on the Scott bench, you sit upright. Your feet are firmly on the ground, providing stability. The upper body is also upright, with your arms resting on the pad of the Scott bench, holding the dumbbells with an overhand grip.

Movement execution

During one-sided inverted curls with dumbbells, you train each side of the body sequentially. Exhale as you bend the forearm upward over the elbow joint. Pause briefly in the maximum upward position and then, while inhaling, lower the dumbbell again until the arm is almost fully extended.

During the standing execution of Reverse Curls with dumbbells, lift both forearms simultaneously upward while keeping the upper arms still. Exhale as you lift and return to the starting position by taking a deep breath when the dumbbells are just in front of your chest.

With seated Reverse Scott Curls, you have the option to unilaterally train the biceps. In this case, you bend the forearm upward while it rests on the pad in front of you. The upper arm remains stationary, and you exhale during the movement. After the motion, return to the starting position without fully resting the weight of your arm on the pad.

When performing Reverse Curls with dumbbells on the Scott Bench in a simultaneous execution for both arms, exhale as you bend both forearms upward. The movement focuses on the forearms, which you bend maximally over the elbows. Then, return to the pad.

Stressed muscles and common mistakes

Additional information about the engaged muscles and common mistakes in performing the exercise Reverse Curls with dumbbells can be found on the page Reverse Bicep Curls.