Dumbbell Standing Reverse Curl

Dumbbell Standing Reverse Curl

The Dumbbell Standing Reverse Curl is a fantastic exercise that targets the muscles in your upper arms, specifically the brachialis and brachioradialis. By performing this exercise, you can develop strength and definition in your biceps, further enhancing your overall arm aesthetics. To perform the Dumbbell Standing Reverse Curl, you will need a pair of dumbbells. Start by standing with your legs shoulder-width apart and your knees slightly bent. Hold the dumbbells in each hand with an overhand grip, palms facing your body. Your arms should be fully extended, allowing the dumbbells to hang by your sides. Unlike traditional bicep curls, the Dumbbell Standing Reverse Curl involves curling the weight upward while maintaining the same grip. This targets the often-neglected muscles of the forearm, leading to improved grip strength and forearm development. Including the Dumbbell Standing Reverse Curl in your arm workout routine can provide a balanced approach to bicep training, helping you develop well-rounded arms. Remember to choose an appropriate weight that challenges you but still allows you to maintain proper form. Aim for quality repetitions rather than focusing solely on the quantity. Incorporating this exercise into your routine can help add variety to your arm workouts and contribute to noticeable gains in overall arm strength and definition. As always, consult with a fitness professional or personal trainer to ensure proper form and technique to maximize the benefits of this exercise.


  • Stand up straight with a dumbbell in each hand, palms facing your thighs.
  • Keep your upper arms still and exhale as you curl the dumbbells upward, contracting your biceps.
  • Continue curling until the dumbbells are at shoulder level and your biceps are fully contracted.
  • Pause for a brief moment at the top of the movement, squeezing your biceps.
  • Inhale as you slowly lower the dumbbells back down to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Use a weight that challenges you but still allows you to maintain proper form.
  • Focus on keeping your upper body still while only moving your forearms.
  • Engage your core muscles to maintain stability throughout the exercise.
  • Exhale as you lift the dumbbells and inhale as you lower them back down.
  • Avoid using momentum to lift the weights by controlling the movement.
  • Keep a slight bend in your knees to avoid putting excessive strain on your lower back.
  • Start with lighter weights and gradually increase them as you become more proficient.
  • Don't rush the exercise; focus on the mind-muscle connection for maximum benefit.
  • Incorporate a variety of grip widths to target different areas of the biceps.
  • Don't neglect the eccentric (lowering) phase of the exercise as it helps build strength.


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