How to do the Dumbbell Standing Reverse Curl
Dumbbell Standing 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 Reverse Curl demonstration · © GymiaFit
Dumbbell Standing Reverse Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Standing Reverse Curl step by step
- 1Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- 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.
- 3Hold the contracted position for a brief pause as you squeeze your biceps.
- 4Inhale and slowly begin to lower the dumbbells back to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Standing Reverse Curl — questions
What muscles does the Dumbbell Standing Reverse Curl work?
The Dumbbell Standing Reverse Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Standing 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 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 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 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.