Dumbbell Standing Reverse Curl
Description
The dumbbell standing reverse curl is performed with an overhand (pronated) grip rather than the standard underhand grip. The pronated grip shifts emphasis from the biceps to the brachioradialis and forearm extensors, building forearm size and grip strength while still working the biceps.
Muscle Group
Equipment Required
Dumbbell Standing Reverse Curl Instructions
- Stand tall with feet shoulder-width apart.
- Hold a dumbbell in each hand at thigh level with palms facing back (overhand grip).
- Pin your elbows against your sides.
- Brace your core and pull your shoulders back.
- Curl both dumbbells up by bending at the elbows while maintaining the overhand grip.
- Continue until the dumbbells are near shoulder height.
- Squeeze the forearms and biceps at the top.
- Lower the dumbbells back down with control to full extension.
Dumbbell Standing Reverse Curl Form & Visual
Dumbbell Standing Reverse Curl Benefits
- Targets forearm extensors and brachioradialis
- Builds forearm size and grip
- Different stimulus than standard curls
- Useful for thicker arms
- Pairs well with regular curls for full development
- Strong wrist stability work
Dumbbell Standing Reverse Curl Muscles Worked
- Brachioradialis
- Forearm extensors
- Biceps brachii
- Brachialis
Dumbbell Standing Reverse Curl Variations & Alternatives
- Reverse Curl
- Hammer Curl
- EZ Bar Reverse Curl
- Zottman Curl
