How to do the Dumbbell Standing One Arm Reverse Curl
Dumbbell Standing One Arm Reverse Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Standing One Arm Reverse Curl demonstration · © GymiaFit
Dumbbell Standing One Arm Reverse Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Standing One Arm Reverse Curl step by step
- 1Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.
- 2Keep your arm fully extended and close to your body, with your palm facing down.
- 3Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- 4Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Standing One Arm Reverse Curl — questions
What muscles does the Dumbbell Standing One Arm Reverse Curl work?
The Dumbbell Standing One Arm Reverse Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Standing One Arm Reverse Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Standing One Arm Reverse Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Standing One Arm Reverse Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Standing One Arm Reverse Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.