Arms · Dumbbell · Isolation · Intermediate
Standing Dumbbell Reverse Curl
PrimarySecondary
- Main muscles
- Biceps
- Also working
- Forearms
How to do it
- 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.
- 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.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
Swaps on other equipment
Each has the biceps as its main muscle and is also a pull, on a different piece of equipment.
Other bicep exercises
- Standing Biceps Cable Curl · Cable
- Standing Biceps Stretch · Other
- Standing Concentration Curl · Dumbbell
- Standing Inner-Biceps Curl · Dumbbell
- Standing One-Arm Cable Curl · Cable
- Standing One-Arm Dumbbell Curl Over Incline Bench · Dumbbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake