: Standing reverse curl with dumbbells Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). Your arms should be fully extended while your feet are shoulder width apart. Do not use Working out the arms with standing dumbbell curls. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder The Dumbbell Drag Curl is a great exercise for placing stress on the biceps and taking the stress away from the front deltoids. This exercise engages different muscles compared to regular curls, leading to enhanced grip strength and defined biceps. May 5, 2021 · What Are Reverse Curls? The reverse curl is a biceps curl variation that uses a different grip style than the standard curl. Nov 14, 2024 · Discover everything you need to know about the reverse dumbbell curl. Seated dumbbell palm-down wrist curls / forearm curls, seated dumbbell palm-up wrist curls / forearm curls and kneeling wrist / forearm stretch are related exercise that target the same Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. Train both with barbell reverse curls! 6 days ago · Stand holding dumbbells at shoulder height with your palms facing forward and elbows out to the sides. Slowly lower the weights back down to the starting Jun 7, 2024 · Learn to do reverse biceps curls and variations for your fitness level. This exercise adds variety to your arm routine and can help improve grip strength and forearm definition. Discover the proper form, the mistakes to avoid, and the many benefits. Learn to increase muscle strength in the arms with dumbbells and curl exercises. . Your palms should be facing down (pronated grip), with your thumbs around the dumbbells. Read our dumbbell standing biceps curl guide. This exercise can also be referred to as the standing dumbbell curl reverse grip. You can use dumbbells for a wide range of exercises and movements. Target Brachioradialis, Extensor Carpi Radialis Longus, and more. This article provides detailed instructions on how to perform the exercise. Keeping your elbow fixed in place and shoulders back, slowly curl the dumbbell up as far as Dumbbell bicep reverse curls is a gym work out exercise that targets forearms and also involves biceps. Oct 13, 2024 · Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended at your sides. Nov 25, 2025 · You may like A master trainer says you can build full-body strength in 10 minutes with this dumbbell workout A strength-training specialist says these are the five dumbbell exercises everyone should be doing to build strong, muscular arms All you need is a pair of light dumbbells and these four exercises for a stronger core “Unlike machines or barbells [or extra heavy dumbbells], you can Master the Standing Dumbbell Reverse Curl with our step-by-step guide. Dec 8, 2023 · In this article, a CPT names the seven best dumbbell curl variations for size and strength. Learn How To Do The Dumbbell Standing Wrist Reverse Curl With Our Comprehensive Video Guide. Steps to perform: Stand with a dumbbell in each hand, arms fully extended, and palms facing your body. Only the forearms should move. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Strengthen your biceps, master proper form, and maximize your workout results today! Performing the standing reverse curl requires minimal equipment, making it an ideal choice for both gym-goers and those exercising at home. 2. Exhale as you curl both dumbbells towards your shoulders, but with a reverse grip. Learn proper form and tips! Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Learn the right techniques and tips! Aug 14, 2017 · Use the dumbbell reverse curl, an isolation exercise, to build your forearms and elbow flexors. Here's how to do the exercise, who should add them to workouts, and more. Dec 10, 2022 · What are Reverse Curls? Reverse curls are a type of exercise that helps build the muscles in your upper arms. This will be your starting position. The arms should be straight and the dumbbells should be in front of your thighs. Unlike regular curls, which involve a supinated (palms up) grip, reverse curls involve a pronated (palms down) grip. This motion stresses the muscles in your outer arms, which can help build strength and definition. If you find that your anterior delts seem to dominate most of your bicep workouts, it’s time to add in drag curls with dumbbells. Jan 8, 2022 · You can do standing reverse wrist curls with an Olympic bar and even with dumbbells. The dumbbell reverse curl targets the brachialis, brachioradialis, and forearm muscles. I'm having trouble increasing weight after 10 weeks in both standing hammer curl and regular dumbbell curl. Currently doing Beginners Dumbbell Routine and shooting for 3 sets 12 reps. Start by standing with legs shoulder-width apart and knees slightly bent. See full list on criticalbody. Take the weight off your body, so the forearms and biceps are contracted. Strengthen Your Wrists And Forearms Effectively With This Exercise. Apr 19, 2025 · Standing Dumbbell Reverse Curl — The benefits of exercise, how to properly perform and how many sets to do. Lift the dumbbells with palms in a pronated position keeping the elbows close Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. The Dumbbell Standing Reverse Curl Rotate is an effective exercise designed to target the forearms, specifically engaging the brachioradialis, wrist extensors, and wrist flexors. You may do reverse curls using free weights, resistance bands, or even a cable machine. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Reverse curls can be done with dumbbells, barbells, or resistance Jun 21, 2025 · Moreover, dumbbells allow for a greater range of motion and natural wrist rotation, which can be more comfortable and effective for many individuals compared to fixed-bar exercises. It targets your brachioradialis, not your biceps brachii. However, I prefer grabbing a light fixed barbell so that I don’t have to change the weights around when I superset this exercise with the regular barbell wrist curl. Add these wrist curl variations to your workout routine to reap the benefits. Focus on contracting your forearms and the brachialis muscle. Learn its benefits, proper form, common mistakes, and how to incorporate it into your workout routine for maximum forearm strength. Keep your feet shoulder-width apart and maintain a straight posture. Nov 19, 2023 · The Dumbbell Standing Reverse Curl Rotate targets the brachioradialis and brachialis muscles, improving forearm strength and stability. They are a highly effective way to target the forearm and bicep muscles. How to do Dumbbell Reverse Curl Set Up: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms Set up: For the reverse dumbbell curl variation, you will need a pair of dumbbells. Feb 7, 2024 · To perform reverse curls with dumbbells, follow these steps: Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Unlock Dumbbell Standing Reverse Curl mastery with our 101 Video Tutorial. Curl the dumbbells up in an arc until they touch your chest. Superset 2 2A. Keep reading to learn how. Stand upright with your knees slightly bent to reduce stress on your lower back. The Dumbbell Reverse Curl starts with a dumbbell in each hand, with feet shoulder-width apart and hands by the sides. The standing position also engages the core, promoting stability and balance while executing the exercise. Although this movement can be done with a barbell, we're going to concentrate on the dumbbell version as dumbbells help iron out Nov 26, 2024 · Frequently Asked Questions How to Do the Reverse Biceps Curl Like most other curls, you can perform the reverse biceps curl with a barbell, dumbbells, a loadable cambered bar, or even cables. Feb 1, 2023 · Biceps Curl Before going in “reverse,” make sure you can handle the standard movement. Oct 28, 2024 · Transform your upper arms with the Barbell Standing Reverse Grip Curl. This can be done with dumbbells, barbells, and EZ bars. Benefits: Reverse curls work the forearms in addition to the biceps. Read our dumbbell standing wrist curl guide. Build great Biceps and achieve optimal gains by perfecting your form, avoiding mistakes. Stand tall with shoulders back and engage your core. Incorporating this movement into your fitness routine is a great way to enhance muscle strength and definition in the upper arms. Rotate your palms to face down as you lift the dumbbells. Jan 8, 2022 · Learn how to do the standing wrist curl with a barbell to work your forearms. Dumbbell Reverse Curl - Exercise demonstration video and information for Olympic weightlifting - Stand with a dumbbell in each hand at arm’s length and the palms facing backward. Hold the barbell in front of you with a shoulder-width May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Despite its apparent simplicity, executing a dumbbell curl with proper form is paramount to maximizing its benefits and, more importantly, preventing injuries. Nov 18, 2023 · To perform the dumbbell standing alternate reverse curl with proper technique, start by standing with your feet shoulder-width apart and a dumbbell in each hand, palms facing down. Hold the shoulders stationary. Feb 6, 2020 · In this article, we tell you about what is a dumbbell curl, benefits of Dumbbell Curl, types of Dumbbell Curl, precautions to take with Dumbbell Curls and the correct way to do dumbbell curls. Strengthen Your Biceps And Improve Grip Strength With This Effective Exercise. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Read our dumbbell standing one arm reverse curl guide. Load a reasonably light amount of weight onto a barbell (or just grab a preloaded bar). However, dumbbells offer several benefits. Learn how to do the perfect reverse curl. Jan 26, 2024 · Few exercises target & build muscles more effectively than the dumbbell biceps curl. Aug 11, 2024 · Enhance your forearm strength with the Dumbbell Reverse Wrist Curl. Follow our step-by-step instructions and tips. Which makes it an excellent exercise to bulk up your arms. Also, see the amazing benefits and alternatives that are on offer. Learn to perform the Dumbbell Standing Reverse Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Watch the Dumbbell Reverse Wrist Curl video guide to improve your technique and get the most out of your workout. With just a pair of dumbbells, individuals can effectively target their arm muscles without the need for complex machinery. Engage your core and, keeping your back straight throughout, extend your arms to lift the dumbbells overhead. Aug 11, 2024 · Enhance your Arms workout with Dumbbell Reverse Curl! Target Biceps Brachii, Brachialis, Brachioradialis, and Forearm Muscles effectively. Aug 26, 2024 · Dumbbell Reverse Curl The Dumbbell Reverse Curl is a great exercise to strengthen the forearms and biceps, emphasizing the brachioradialis muscle. Learn How To Do The Dumbbell Standing Reverse Curl With Our Comprehensive Video Guide. Alternating dumbbell reverse lunge Reps: 10-15 each side Rest Detailed instructions on how to perform the Dumbbell Reverse Curl. Perform reverse curls by standing with your feet shoulder-width apart. Standing Dumbbell Reverse Curl instruction video & exercise guide! Learn how to do standing dumbbell reverse curl using correct technique for maximum results! Sep 27, 2025 · To perform the standing dumbbell reverse curl, stand with feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended at your sides. Grab a dumbbell and stand up holding the dumbbell on your thigh with your palm facing you (reverse grip). Nov 7, 2023 · Benefits of Dumbbell Curls for Building Biceps You can build biceps strength and muscle mass in many different ways: free weights like barbells and dumbbells, a cable machine, a resistance band, or even your body weight. Like the reverse biceps curl, the supinated curl can be performed with dumbbells, a barbell, or, if your wrist mobility restricts a comfortable supinated hand position, an EZ-curl bar. See how the exercise is performed, the proper technique, and which muscles are worked. Inhale as you lower Instructions for the dumbbell curl exercise. Hold dumbbells with an overhand grip (palms facing down). The reverse curls with a dumbbells will activate and strengthen both the biceps and the brachialis, as well as the brachioradialis. Additionally, you may choose to perform this biceps exercise standing or seated. Learn the techniques! Stand straight with a dumbbell in each hand using a pronated grip (palms facing down). How To Do Reverse Curls 1. Oct 29, 2023 · Standing Dumbbell Back Exercises Dumbell bent-over row, deadlift, and reverse fly are some of the dumbbell standing workouts you can do to fortify your back muscles. Standing Alternate Dumbbell Reverse Curl instruction video & exercise guide! Learn how to do standing alternate dumbbell reverse curl using correct technique for maximum results! Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Hold a pair of dumbbells or EZ-curl bar with a pronated grip (palms facing away from your body and toward the floor). Curl the weights as you breathe out. This is the starting position for the exercise. As this exercise is really effective at isolating the biceps, a fairly li Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. This is your starting position. Curl the weights up in front of yourself while keeping the elbows relatively close to your sides, then lower under control. With a shoulder-width, double-overhand grip, raise the dumbbells by bending your elbows and curling your forearms upward. Went from 25 lbs to 30 lbs but are struggling to achieve desired reps at 30 lbs. Discover its benefits, primary muscles worked, difficulty level, equipment needed, and Nov 27, 2024 · If you like to lift weights, you need to train your wrists. Lower the weights back to your shoulders under control. The one-arm dumbbell reverse curl hits both the biceps and forearms hard. Learn how to do this exercise, the muscles worked, and the main benefits. Learn how to properly do a standing dumbbell curl with perfect form. com Fortunately, there’s an easy fix — add the dumbbell reverse curl to your routine. Dumbbell Standing Reverse Curl: A Comprehensive Guide The dumbbell standing reverse curl is an excellent exercise for targeting the forearms, with a specific focus on the brachioradialis. Squeeze at the top, contracting your biceps and forearm muscles. Step 2: Engage your core and keep your elbows close to your body. How to work reverse curls into your routine (3:08) Because the reverse curl is more of a finesse exercise, it's best used at the end of your arm workout to get an extra pump on your forearms.

Standing reverse curl with dumbbells. Read our dumbbell standing one arm reverse curl guide.