Called a cross-body reverse curl, in this movement you’ll take up your dumbbells in a pronated (overhand) grip with your palm facing down, instead … Look for a weight that allows you to perform around 8 – 15 reps with strict form. Reverse grip dumbbell bicep curls are extremely effective, and are surprisingly easy to perform as well. Stand with a dumbbell in each hand. Hold for a count of two and squeeze your biceps. Pronate your wrists into a shoulder-width reverse (overhand) grip. Here’s how to do them. The dumbbell reverse curl is a very effective isolation exercise for the biceps, brachialis, and brachioradialis muscles. Grab a pair of dumbbells that aren’t too heavy, but that aren’t too light here. Keeping your elbows by your sides, exhale as you curl the dumbbells toward your shoulders until your forearms are nearly vertical. Execution. Step by step tutorial for the Reverse Dumbbell CurlFilmed within The PT Space Now, the reason for using a pronated (Underhand) grip is so you can really emphasize the brachioradialis (Forearm muscle on the thumb side) and the exercise does a great job at building size and strength in this area of the arm.