Description
A dumbbell standing reverse curl is a strength training exercise that targets the brachialis part of the bicep and the brachioradialis, a muscle of the forearm.
How to Do Dumbbell Standing Reverse Curl
- 1Setup
Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand (pronated) grip.
- 2Setup
Let your arms hang fully extended by your sides, palms facing your thighs, ensuring your elbows are close to your torso.
- 3
Keeping your upper arms completely stationary and elbows tucked, exhale and curl the dumbbells upwards by flexing your elbows.
- 4
Continue curling until your forearms are roughly parallel to the floor or just above, feeling a strong contraction in your forearms and outer biceps.
- 5
Hold the peak contraction briefly, then slowly inhale and control the dumbbells as you extend your elbows, lowering them back to the starting position.
- 6
Ensure a full range of motion, allowing your forearms to fully lengthen at the bottom of the movement before starting the next repetition.
Tips
- Maintain a neutral wrist position throughout the movement to avoid wrist strain and maximize the engagement of the brachioradialis muscle.
- Focus on a slow and controlled descent (eccentric phase) to increase time under tension and promote greater muscle growth.
- Avoid swinging your torso or using momentum; keep your elbows tucked and concentrate solely on the contraction of your forearms and biceps.
Common Mistakes
- ×Using excessive momentum or swinging the weights reduces tension on the target muscles; lower the weight and focus on strict, deliberate form.
- ×Flaring your elbows out during the curl shifts tension away from the brachioradialis; keep your elbows tucked close to your body throughout the movement.
- ×Letting your wrists hyperextend or flex excessively can cause discomfort; maintain a strong, straight wrist position aligned with your forearms.
Variations
Barbell Standing Reverse Grip Curl
Strengthen your forearms and brachioradialis with the Barbell Standing Reverse Grip Curl.
Dumbbell Standing Reverse Curl Rotate
Enhance forearm strength and definition with the Dumbbell Standing Reverse Curl Rotate.
Dumbbell Standing One Arm Reverse Curl
Strengthen your forearms and brachioradialis with the Dumbbell Standing One Arm 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.
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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