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Dumbbell Standing One Arm Reverse Curl

Dumbbell Standing One Arm Reverse Curl

The dumbbell standing one arm reverse curl is an effective exercise that targets your biceps. As the name suggests, it primarily works the muscles on the front of your upper arms but also engages your forearms and shoulders to a lesser extent. This exercise is a variation of the traditional bicep curl, adding an extra challenge and targeting slightly different muscle fibers. To perform the dumbbell standing one arm reverse curl, you'll need a dumbbell of appropriate weight. Start by standing with your feet shoulder-width apart and holding the dumbbell in one hand, palm facing down. Keep your back straight, core engaged, and shoulders relaxed. With controlled movements, curl the dumbbell upward towards your shoulder, making sure to keep your upper arm still and only bending at the elbow. As you curl the weight up, focus on squeezing your biceps at the top of the movement. Slowly lower the dumbbell back to the starting position and repeat for the desired number of repetitions. It's important to use proper form throughout the exercise to ensure maximum effectiveness and minimize the risk of injury. Remember to start with a weight that challenges you but allows you to maintain good form. As you progress, you can gradually increase the weight to continue challenging your muscles. Incorporating the dumbbell standing one arm reverse curl into your workout routine can help improve the strength and definition of your biceps. Pair it with other exercises that target different muscle groups to create a well-rounded routine that promotes overall upper body strength and development.


  • Start by standing upright with your feet hip-width apart and a dumbbell in one hand.
  • Bend your elbow and bring the dumbbell towards your shoulder, keeping your palm facing downward.
  • Squeeze your bicep at the top of the movement before slowly lowering the dumbbell back down.
  • Repeat the exercise for the desired number of repetitions.
  • Switch to the other hand and repeat.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement.
  • Engage your core muscles for stability and control.
  • Start with a comfortable weight that allows you to perform the exercise with proper form.
  • Control the movement by slowly lowering the weight back down.
  • Keep your shoulder blades back and down to avoid excessive stress on the shoulders.
  • Ensure that your wrist remains straight throughout the exercise.
  • Listen to your body and take breaks as needed to prevent overexertion.
  • Include variety in your workout routine by alternating arms for each set.
  • Progressively increase the weight as your strength improves.
  • Combine this exercise with other bicep exercises to target the muscles from different angles.

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