Standing Dumbbell Reverse Curl
Palms face down throughout the movement
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand tall with feet shoulder-width apart holding dumbbells with palms facing down.
- Keep your elbows pinned tightly against your ribs throughout the set.
- Curl the weights up by flexing your elbows until forearms are vertical.
- Squeeze your forearms hard at the top of the movement.
- Lower the dumbbells slowly to full extension without swinging your torso.
Common mistakes
- Swinging the hips or leaning back to generate momentum.
- Allowing elbows to flare out or drift forward during the curl.
- Flexing the wrists inward instead of keeping them straight.
- Dropping the weight too fast on the eccentric phase.
Safety
Avoid hyperextending the elbows at the bottom to prevent joint strain.
Keep wrists neutral to avoid excessive stress on the wrist joint.
Tips
- Lead the movement with your knuckles to maintain wrist alignment.
- Imagine your elbows are hinged to your waist to prevent drifting forward.
- Stop just short of locking out to keep tension on the muscle.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Stance
- Shoulder-width
