Dumbbell Standing Alternate Reverse Curl
Description
The dumbbell standing alternate reverse curl performs the reverse curl one arm at a time with strict alternating reps. The overhand grip emphasizes the brachioradialis and forearm extensors while the alternating pattern increases time under tension and corrects strength imbalances.
Muscle Group
Equipment Required
Dumbbell Standing Alternate Reverse Curl Instructions
- Stand tall with feet shoulder-width apart.
- Hold a dumbbell in each hand at thigh level with palms facing back.
- Pin your elbows against your sides.
- Brace your core and pull your shoulders back.
- Curl the right dumbbell up by bending only at the elbow, keeping the overhand grip.
- Squeeze the forearm and bicep at the top.
- Lower the right dumbbell back down with control.
- Repeat with the left arm. Alternate sides each rep.
Dumbbell Standing Alternate Reverse Curl Form & Visual
Dumbbell Standing Alternate Reverse Curl Benefits
- Single-arm reverse curl work
- Strict alternating pattern
- Targets forearm extensors and brachioradialis
- Corrects left-right imbalances
- Builds forearm thickness
- Useful for hypertrophy training
Dumbbell Standing Alternate Reverse Curl Muscles Worked
- Brachioradialis
- Forearm extensors
- Biceps brachii
- Brachialis
Dumbbell Standing Alternate Reverse Curl Variations & Alternatives
- Dumbbell Reverse Curl
- Hammer Curl
- Standing Hammer Curl
- Zottman Curl
