Image of Dumbbell Standing One Arm Reverse Curl

Dumbbell Standing One Arm Reverse Curl

Body Part:
Primary Muscles:
Secondary Muscles:
AppStore IconGoogle Play Icon
Get the library in your pocket!


The Dumbbell Standing One Arm Reverse Curl is an effective exercise that targets the brachioradialis, a muscle of the forearm, enhancing your arm strength and stability. This workout is ideal for both beginners and advanced fitness enthusiasts as it can be easily adjusted to match individual strength levels. Incorporating this exercise into your routine can improve your grip strength and forearm muscularity, which is beneficial for sports and activities that require powerful arm movements or a strong grip.


Step-by-step guide:

  1. Keep your elbow close to your torso and your upper arm stationary, then slowly curl the dumbbell upwards while rotating your hand so that your palm faces forward.
  2. Continue lifting the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  3. Hold this contracted position for a brief moment while squeezing your biceps.
  4. Gradually lower the dumbbell back to the starting position, rotating your hand back to its original position, ensuring you keep the movement controlled and do not let the dumbbell drop down. Repeat the exercise with the other arm.

Exercise Tips:

  • **Avoid Using Momentum:** A common mistake is to use momentum to lift the weight, especially when the dumbbell is heavy. This not only reduces the effectiveness of the exercise but also increases the risk of injury. To avoid this, make sure you are lifting and lowering the dumbbell using only your bicep and forearm muscles.
  • **Don't Lock Your Elbows:** When lowering the dumbbell, be careful not to lock your elbow or fully extend your arm. This can put unnecessary stress on the joint and potentially cause injury. Instead, keep a slight bend


Can beginners do the Dumbbell Standing One Arm Reverse Curl?

Yes, beginners can do the Dumbbell Standing One Arm Reverse Curl exercise. However, it's important to start with a lighter weight to ensure correct form and prevent injury. It's also recommended to have a fitness professional or experienced gym-goer demonstrate the proper technique first. Always remember to warm up before starting any exercise routine.

What are common variations of the Dumbbell Standing One Arm Reverse Curl?

  • Dumbbell Incline One Arm Reverse Curl: In this version, you lie back on an incline bench which changes the angle of the exercise and targets different parts of the bicep and forearm.
  • Dumbbell Standing Hammer Curl: This variation involves holding the dumbbell in a vertical position, mimicking the motion of swinging a hammer, which engages both the biceps and the brachialis, a muscle of the upper arm.
  • Dumbbell Standing Supinated Curl: In this variation, you start with your palms facing your body and rotate them to face upwards as you lift the dumbbell, helping to work both the biceps and the brachioradialis, a muscle of the forearm.
  • Dumbbell Standing Zottman Curl:

What are good complementing exercises for the Dumbbell Standing One Arm Reverse Curl?

  • Dumbbell Bicep Curls: By focusing on the biceps brachii, this exercise complements the Dumbbell Standing One Arm Reverse Curl as it allows for a balanced development of the arm muscles, ensuring that the strength and size of the biceps keep pace with the development of the brachialis and brachioradialis.
  • Tricep Dips: This exercise targets the triceps, the muscle group opposite to the biceps and brachialis. By strengthening the triceps, it complements the Dumbbell Standing One Arm Reverse Curl by ensuring balanced arm strength and preventing any potential muscle imbalances.

Related keywords for Dumbbell Standing One Arm Reverse Curl:

  • One Arm Dumbbell Reverse Curl
  • Forearm Strengthening Exercise
  • Dumbbell Workout for Forearms
  • Single Arm Reverse Curl
  • Standing One Arm Curl with Dumbbell
  • Dumbbell Reverse Curl for One Arm
  • Forearm Building Exercise with Dumbbell
  • Standing Dumbbell Reverse Curl One Arm
  • One Arm Forearm Workout with Dumbbell
  • Reverse Curl Exercise for Forearm Strength
Share the Dumbbell Standing One Arm Reverse Curl!