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.

Muscles worked

Role	Muscles
Primary	biceps
Secondary	forearms
Equipment	dumbbell
Difficulty	intermediate
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Barbell Curl Barbell Close-Grip EZ Bar Curl Barbell Close-Grip Standing Barbell Curl Barbell Reverse Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Close-Grip EZ-Bar Curl with Band EZ Curl Bar

Easier than the Standing Dumbbell Reverse Curl

Same movement pattern, lower entry difficulty — work up from here.

Alternate Hammer Curl beginner · Dumbbell Alternate Incline Dumbbell Curl beginner · Dumbbell Barbell Curl beginner · Barbell

Superset the Standing Dumbbell Reverse Curl with

Opposing triceps work — alternate sets without extra rest.

Dumbbell One-Arm Triceps Extension triceps Lying Dumbbell Tricep Extension triceps Seated Bent-Over Two-Arm Dumbbell Triceps Extension triceps Tate Press triceps

Common questions

What muscles does the Standing Dumbbell Reverse Curl work?

The Standing Dumbbell Reverse Curl primarily works the biceps, with the forearms as secondary movers. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Standing Dumbbell Reverse Curl?

Dumbbells. Without dumbbells, Barbell Curl, Close-Grip EZ Bar Curl, and Close-Grip Standing Barbell Curl train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Standing Dumbbell Reverse Curl suitable for beginners?

It is rated intermediate. Start with Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl and work up.

Where should the Standing Dumbbell Reverse Curl go in a workout?

Late — the Standing Dumbbell Reverse Curl is isolation work, so it follows your compounds. Supersetting it with Dumbbell One-Arm Triceps Extension and Lying Dumbbell Tricep Extension cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Cable Preacher Curl Cable Machine Close-Grip EZ-Bar Curl with Band EZ Curl Bar Close-Grip EZ Bar Curl Barbell