Dumbbell Standing One Arm Reverse Curl

Strengthen your forearms and brachioradialis with the Dumbbell Standing One Arm Reverse Curl.

IntermediateForearms Dumbbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Standing One Arm Reverse Curl

Compound

Dumbbell Standing Reverse Curl Rotate

Forearms · Brachioradialis · Dumbbell

Intermediate

Isolation

Dumbbell Standing Reverse Curl

Forearms · Brachioradialis · Dumbbell

Intermediate

Isolation

Dumbbell Seated Reverse Grip Biceps Curl

Forearms · Brachioradialis · Dumbbell

Intermediate

Isolation

Dumbbell One Arm Reverse Preacher Curl

Forearms · Brachioradialis · Dumbbell

Intermediate

Description

A weight training exercise targeting the brachialis muscle, located in the upper arm, with secondary emphasis on the biceps and forearms.

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How to do Dumbbell Standing One Arm Reverse Curl

01
Setup
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.
02
Setup
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.
03
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.
04
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.
05
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.

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Questions

What muscles does Dumbbell Standing One Arm Reverse Curl work?

Dumbbell Standing One Arm Reverse Curl primarily targets Brachioradialis. Secondary muscles include Biceps Brachii, Brachialis.

Is Dumbbell Standing One Arm Reverse Curl good for beginners?

Dumbbell Standing One Arm Reverse Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Standing One Arm Reverse Curl?

You need Dumbbell to perform Dumbbell Standing One Arm Reverse Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Standing One Arm Reverse Curl?

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.

What are common mistakes when doing Dumbbell Standing One Arm Reverse Curl?

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.