Standing Dumbbell Reverse Curl
How to do the Standing Dumbbell Reverse Curl
- 1
To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
- 2
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- 3
Slowly begin to bring the dumbbells back to starting position as your breathe in.
- 4
Repeat for the recommended amount of repetitions.
How to program the Standing Dumbbell Reverse Curl
Sets and reps
As an isolation movement, the Standing Dumbbell Reverse Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Dumbbell Reverse Curl is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Standing Dumbbell Reverse Curl work?
The Standing Dumbbell Reverse Curl primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Standing Dumbbell Reverse Curl?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Standing Dumbbell Reverse Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
