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All exercises

Dumbbell standing reverse curl

Beginner

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

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 each hand, palms facing your body.
  2. 2Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  3. 3Hold the contracted position for a brief pause as you squeeze your biceps.
  4. 4Inhale and slowly begin to lower the dumbbells back to the starting position.
  5. 5Repeat for the desired number of repetitions.

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 standing one arm reverse 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 reverse curl

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