Upper Arms Exercise · Dumbbell

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Dumbbell Standing One Arm Reverse Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Flipping to an overhand grip on a curl shifts the load toward the brachioradialis and forearm extensors rather than the biceps, and doing it one arm at a time makes it easy to feel where the tension actually lands. Expect to use noticeably less weight than a standard curl — the forearm muscles doing the work here are smaller and fatigue faster.

How to Do the Dumbbell Standing One Arm Reverse Curl

1. Stand tall with your feet shoulder-width apart, gripping a dumbbell in one hand with an overhand grip.
2. Keep your arm fully extended and tucked close to your body with your palm facing down.
3. Curl the dumbbell up toward your shoulder slowly, keeping your upper arm fixed in place.
4. Hold briefly at the top, then lower the dumbbell back down slowly.
5. Repeat for the desired number of reps, then switch arms.

Muscles Worked

The Dumbbell Standing One Arm Reverse Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Standing One Arm Reverse Curl work?

The Dumbbell Standing One Arm Reverse Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell Standing One Arm Reverse Curl?

The Dumbbell Standing One Arm Reverse Curl is done with a dumbbell.

What's a good alternative to the Dumbbell Standing One Arm Reverse Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.