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Biceps · Dumbbell

Standing Dumbbell Reverse Curl

An isolation movement that trains your biceps, done with a dumbbell. Your forearms help out.

Standing Dumbbell Reverse Curl, starting positionStanding Dumbbell Reverse Curl, end position
EquipmentDumbbell
TypeIsolation
Push or pullPull
LevelIntermediate

Muscles you'll work

Standing Dumbbell Reverse Curl muscles worked, front viewStanding Dumbbell Reverse Curl muscles worked, back view
BicepsPrimaryForearmsSecondary

How to do it

  1. To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
  2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  4. Repeat for the recommended amount of repetitions.

More biceps exercises

21s Bicep CurlAlternate Hammer CurlAlternate Incline Dumbbell CurlConcentration Curls
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