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All exercises

Dumbbell standing one arm reverse curl

Beginner

Dumbbell standing one arm reverse curl is a isolation dumbbell exercise for the biceps, also working the forearms.

Trained one side at a time.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.
  2. 2Keep your arm fully extended and close to your body, with your palm facing down.
  3. 3Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
  4. 4Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch to the other arm.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell standing reverse grip curlBarbell
  • Barbell reverse curlBarbell
  • Weighted standing curlWeight plate
  • Dumbbell one arm standing curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
  • Dumbbell hammer curl on exercise ballDumbbell
Logged today · 90 seconds restDumbbell standing one arm reverse curl

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