Description
A weight training exercise targeting the brachialis muscle, located in the upper arm, with secondary emphasis on the biceps and forearms.
How to Do Dumbbell Standing One Arm Reverse Curl
- 1Setup
Stand upright with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand (pronated) grip, palm facing your thigh. Let your arm hang fully extended by your side, keeping your elbow close to your torso.
- 2Setup
Brace your core and keep your back straight, maintaining a stable posture throughout the movement. Ensure your wrist remains straight and aligned with your forearm.
- 3
Exhale as you slowly curl the dumbbell upwards towards your shoulder, keeping your elbow fixed and only allowing your forearm to move. Focus on contracting your brachioradialis and biceps.
- 4
Continue curling until the dumbbell is at shoulder height or just below, feeling a strong contraction in your forearm. Avoid letting your wrist bend backward or forward.
- 5
Inhale as you slowly lower the dumbbell back to the starting position with controlled movement, fully extending your arm without locking the elbow. Repeat for desired repetitions before switching arms.
Tips
- Focus on the mind-muscle connection with your brachioradialis by actively squeezing the muscle at the top of the movement.
- Keep your wrist straight and rigid throughout the curl to prevent wrist strain and maximize forearm engagement.
- Avoid swinging the dumbbell or using momentum; if you find yourself doing so, reduce the weight to maintain strict form.
- Control both the concentric (lifting) and eccentric (lowering) phases of the movement to maximize muscle time under tension.
Common Mistakes
- ×Using momentum to lift the weight reduces tension on the target muscles; instead, lighten the weight and perform the curl strictly using only your forearm and bicep.
- ×Flaring the elbow out to the side decreases isolation on the brachioradialis; keep your elbow tucked close to your torso throughout the movement.
- ×Allowing the wrist to bend or hyperextend during the curl can lead to wrist strain; maintain a neutral, straight wrist to protect the joint and properly load the target muscles.
Variations
Dumbbell Standing Reverse Curl Rotate
Enhance forearm strength and definition with the Dumbbell Standing Reverse Curl Rotate.
Dumbbell Standing Reverse Curl
Strengthen your forearms and build bicep thickness with the Dumbbell Standing Reverse Curl.
Dumbbell Seated Reverse Grip Biceps Curl
Target your brachioradialis with the Dumbbell Seated Reverse Grip Biceps Curl. Build forearm strength and definition with controlled movements.
Dumbbell One Arm Reverse Preacher Curl
Target your brachioradialis and forearms with the dumbbell one-arm reverse preacher curl. Build stronger, more defined lower arm muscles effectively.
Related Exercises
Dumbbell Seated Neutral Wrist Curl
Strengthen your forearms and grip with the Dumbbell Seated Neutral Wrist Curl. This isolation exercise targets the brachioradialis, improving wrist
Dumbbell Peacher Hammer Curl
Perform the Dumbbell Peacher Hammer Curl with a neutral grip, keeping your elbows pinned to your sides.
Dumbbell Hammer Curls (with arm blaster)
Perform Dumbbell Hammer Curls with an arm blaster to effectively isolate and strengthen your brachioradialis and biceps.
Dumbbell Cross Body Hammer Curl
Target your brachioradialis and biceps with the Dumbbell Cross Body Hammer Curl. This variation curls the dumbbell across your body, enhancing forearm
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
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