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


Forearms Muscle Anatomy Diagram

Standing One Arm Dumbbell Reverse Curl Instructions

  1. The standing dumbbell reverse curl hits both the biceps and forearms hard. Grab a dumbbell and stand straight up holding the dumbbell on your thigh with your palm facing you (reverse grip).
  2. Take the weight off your body, so the forearms are biceps are tight. This is the starting position for the exercise.
  3. Keeping your elbow fixed in place, shoulders back, and eyes facing forward, slowly curl the dumbbell up as far as possible.
  4. Squeeze, and then slowly lower the dumbbell back to the starting position.
  5. Repeat for desired reps and, then repeat with your opposite arm.

Exercise Tips:

  1. Do not "swing" as you curl the weight up, as this will assist your arms in moving the weight.
  2. Keep your elbows by your sides. Do not let them come forward as you curl the dumbbell up. This will bring your front shoulders into play, and you want to keep the emphasis on your forearms and biceps.