Dumbbell Standing One Arm Reverse Curl

A unilateral forearm and bicep isolation exercise. The reverse grip specifically targets the brachioradialis and brachialis, improving grip strength and arm thickness.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Movement
Unilateral
Required Equipment
Dumbbells
Dumbbells
Target Muscle Groups
Primary
Biceps
Secondary
Forearms

Setup

Stand tall with one dumbbell in a pronated (overhand) grip. Keep your shoulder retracted and elbow tucked firmly into your ribcage.

Instructions

1. Curl the weight toward your shoulder while maintaining the overhand grip.
2. Squeeze the forearm and bicep at the top.
3. Lower the dumbbell slowly to full extension.
4. Keep your torso stationary.
5. Switch arms after the set.

Common Mistakes

1. Swinging the body.
2. Lifting the elbow forward.
3. Shrugging the shoulder.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
View more
Wrist Curl
Beginner / Barbell / Forearms / pull
A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.
View more

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