Strength

Standing Dumbbell Reverse Curl

The standing dumbbell reverse curl is an intermediate strength exercise for your biceps, using dumbbell.

Main muscles
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Intermediate
Standing Dumbbell Reverse Curl, starting position
Start
Standing Dumbbell Reverse Curl, end position
Finish

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.

Alternatives to the standing dumbbell reverse curl

Zottman Curl Dumbbell Concentration Curls Dumbbell Hammer Curls Dumbbell Incline Dumbbell Curl Dumbbell Band curl Resistance bands Cable curl Cable stack