Chin up vs Dumbbell Reverse Curl
Which one fits your Biceps workout plan?
Contents
Chin up is the easier place to start — difficulty 2 of 5 vs 5. Compare Biceps form cues and when to progress.
Compare the benefits of Chin up and Dumbbell Reverse Curl and pick the one that fits your Biceps workout.
Chin up vs Dumbbell Reverse Curl: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Chin up more often — 1,040 sessions compared to 556 for Dumbbell Reverse Curl.
What most people do isn't always what fits you. Chin up and Dumbbell Reverse Curl differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Chin up and Dumbbell Reverse Curl Differ
| What differs | Chin up | Dumbbell Reverse Curl |
|---|---|---|
| Muscles worked | back, traps, and biceps | biceps and forearms |
| Equipment | a pull-up bar | a dumbbell |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,040 sessions | 556 sessions |
How to Do Chin up
Chin up Muscles Worked: Biceps
Form
- 1. Engage your arms and lift up so that your chest is facing forward.
- 2. Slowly return to the starting position.
Coach's Tips
- 1. Move slowly so that your body does not sway due to momentum, and keep your shoulders fixed so they do not shrug upward.
- 2. Engage your abs so that your lower back does not overarch, and if you feel pain in your elbows or the front of your shoulders, use an assist band.
For a full Chin up guide with alternatives and benefits, see the Chin up exercise guide.
How to Do Dumbbell Reverse Curl
Dumbbell Reverse Curl Muscles Worked: Biceps
Form
- 1. Please lift the dumbbell while keeping your elbows and shoulders fixed.
- 2. As you lift, rotate your wrists so that your palms face the floor.
- 3. Slowly return to the starting position.
- 4. When lowering the dumbbell, do not lower it completely; lower it just enough so that your biceps do not relax.
Coach's Tips
- It is fine to proceed with both sides at once, but if you do it one side at a time, you can feel a more concentrated contraction.
For a full Dumbbell Reverse Curl guide with alternatives and benefits, see the Dumbbell Reverse Curl exercise guide.
Frequently Asked Questions
Which is better for Biceps, Chin up or Dumbbell Reverse Curl?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Biceps, so the choice comes down to the equipment you have and the muscles you want to load.
Do Chin up and Dumbbell Reverse Curl work the same muscles?
Not quite. Chin up loads back, traps, and biceps, and Dumbbell Reverse Curl loads biceps and forearms.
What equipment do Chin up and Dumbbell Reverse Curl need?
Chin up needs a pull-up bar, and Dumbbell Reverse Curl needs a dumbbell.
Which is easier to start with?
Chin up is the easier place to start. Move to Dumbbell Reverse Curl once your form holds up.
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