Bent Over Overhand Bicep Curl
Overhand grip shifts emphasis onto the forearms and brachialis for stronger grip and arm thickness
ArmsIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Forearms and brachialis |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Hinge forward at the hips holding a dumbbell in each hand, palms facing down
- Step 2: Let your arms hang straight below your shoulders
- Step 3: Curl the dumbbells up while keeping your palms facing down
- Step 4: Squeeze at the top of the movement
- Step 5: Lower with control back to the starting position
Equipment
- Dumbbells optional
Coaching tips
Benefits
Overhand grip shifts emphasis onto the forearms and brachialis for stronger grip and arm thickness
Common mistakes
Using too much weight and letting the wrists break instead of staying locked
Make it harder
Increase weight gradually since grip strength is the limiting factor
Make it easier
Use lighter dumbbells and focus on full range of motion
Breathing
Exhale curling up, inhale lowering down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.