Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Forearms
Target Muscle Group

Biceps

Biceps Muscle Anatomy Diagram

Standing Dumbbell Reverse Curl Overview

The standing dumbbell reverse curl is a variation of the standing dumbbell curl and an exercise used to strengthen the muscles of the biceps.

The reverse grip is particularly useful in forcing the forearms to become involved in some of the workload.

Bicep isolation work is particularly helpful for those looking to achieve aesthetics and building a balanced physique.

Standing Dumbbell Reverse Curl Instructions

  1. Select the desired weight from the rack and assume a shoulder width stance.
  2. Using a pronated (palms down) grip, take a deep breath and curl the dumbbells towards your shoulders.
  3. Once the biceps are fully shortened, slowly lower the weight back to the starting position.
  4. Repeat for the desired number of repetitions.

Standing Dumbbell Reverse Curl Tips

  1. Don’t allow the elbows to shift behind the body. Similarly, make sure the shoulder doesn’t shift forward in the socket as you lower the weight.
  2. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.
  3. Rotate the forearms slowly, excessive velocity may cause issues within the elbows or wrists.
  4. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
1 Comment
Levi Franks
Posted on: Thu, 01/07/2021 - 02:31

This is just a Zottman curl but easier

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