Standing Dumbbell Reverse Curl
Standing Dumbbell Reverse Curl is a strength - independent pronated elbow flexion exercise involving Brachialis, Brachioradialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Brachialis, Brachioradialis
- Secondary muscles
- Biceps brachii, Forearm grip muscles
- Exercise type
- Strength - independent pronated elbow flexion
Exercise technique
- Grip
Grip both dumbbells with your palms facing downward.
- Stance
Stand upright with your feet shoulder-width apart.
- Elbows
Fix your upper arms close to your sides.
- Lift
Keep your wrists straight as you curl your forearms upward.
- Top
Stop at the height you can reach without moving your elbows forward.
- Lower
Slowly lower the dumbbells and extend your arms under control.
- Breathing
Exhale on the way up and inhale on the way down.
Key technique points
- Maintain palm orientation throughout the repetition.
- Move the dumbbells at the same speed.
- Choose the weight according to your forearm control.
- Do not generate momentum from your hips.
- Do not let your wrists drop.
- Do not raise your elbows.
Common mistakes
Turning the grip into supination
Do not turn the reverse curl into a regular curl at the difficult point.
Bending the wrists
Do not move your hands out of line with your forearms under the pronated load.
Swinging the dumbbells
Do not add speed from your legs and hips to the curl.
Moving one hand ahead
Do not let the paths of the independent weights become uneven and uncontrolled.
Raising the shoulder
Do not gain the last part of the range through your front shoulder instead of your elbow.
Skipping the lowering phase
Do not release the dumbbells freely to the bottom position.
Frequently asked questions
Standing Dumbbell Reverse Curl: why is “Turning the grip into supination” a mistake?
Do not turn the reverse curl into a regular curl at the difficult point.
Standing Dumbbell Reverse Curl: why is “Bending the wrists” a mistake?
Do not move your hands out of line with your forearms under the pronated load.
Standing Dumbbell Reverse Curl: why is “Swinging the dumbbells” a mistake?
Do not add speed from your legs and hips to the curl.
Standing Dumbbell Reverse Curl: why is “Moving one hand ahead” a mistake?
Do not let the paths of the independent weights become uneven and uncontrolled.
Standing Dumbbell Reverse Curl: why is “Raising the shoulder” a mistake?
Do not gain the last part of the range through your front shoulder instead of your elbow.
Standing Dumbbell Reverse Curl: why is “Skipping the lowering phase” a mistake?
Do not release the dumbbells freely to the bottom position.
What should I focus on when doing Standing Dumbbell Reverse Curl?
Maintain palm orientation throughout the repetition. Move the dumbbells at the same speed. Choose the weight according to your forearm control. Do not generate momentum from your hips. Do not let your wrists drop. Do not raise your elbows.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.