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Standing Dumbbell Reverse Curl

Standing Dumbbell Reverse Curl is an intermediate isolation dumbbell exercise that mainly works your biceps, with help from your forearms.

💪 Biceps🏋️ Dumbbell📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
Standing Dumbbell Reverse Curl: starting position
Starting position
Standing Dumbbell Reverse Curl: end position
End position

How to do the standing dumbbell reverse curl

  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.

Muscles worked

Primary: BicepsSecondary: Forearms

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Standing Dumbbell Reverse Curl alternatives

Exercises that train the same main muscle, including options with other equipment.

Barbell CurlBarbell · BeginnerDumbbell CurlDumbbell · BeginnerPreacher CurlMachine · BeginnerCable CurlCable · BeginnerReverse Plate CurlsOther · BeginnerHammer CurlDumbbell · Beginner

FAQ

What muscles does the standing dumbbell reverse curl work?

It mainly works your biceps; your forearms assist.

How many sets and reps of standing dumbbell reverse curl should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the standing dumbbell reverse curl good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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