Standing Dumbbell Reverse Curl
A standing dumbbell exercise that curls the weight with an overhand grip, shifting more work onto the forearms than a regular curl. It suits lifters wanting to build grip and forearm strength alongside the biceps.
How to do the standing dumbbell reverse curl
- Stand tall holding a dumbbell in each hand with your palms facing down and arms fully extended.
- Keep your upper arms still and close to your sides throughout the set.
- Curl both dumbbells up toward your shoulders, keeping the overhand grip the whole way.
- Continue until your biceps are fully contracted and the dumbbells are near shoulder height.
- Hold the top position briefly, squeezing the muscles.
- Lower the dumbbells back down slowly to the starting position and repeat.
Original library instructions (4 steps)
- To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Rotating the wrists to a palms up grip partway through; keep the overhand grip fixed the entire rep.
- Swinging the torso to help lift the weight; keep your body still and let your arms do the work.
- Letting the elbows drift forward away from your sides; keep them tucked in place.
- Using a weight so heavy that your grip fails before your arms do; scale the load to your grip strength.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Expect to use lighter weight than your regular curl, since the grip here is naturally weaker.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the standing dumbbell reverse curl good for beginners?
Yes, with light dumbbells. The overhand grip is less familiar than a standard curl, so beginners should focus on form before adding weight.
What muscles does the standing dumbbell reverse curl work?
It targets the biceps, with the overhand grip also placing extra demand on the forearms compared with a regular curl.
