Standing Dumbbell Reverse Curl Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Standing dumbbell reverse curl focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- 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.
Exercise FAQ
What should I focus on to keep good form?
Move with control and keep your torso stable. Use a range of motion you can own, and stop the set if you need momentum to finish reps.
What’s a common mistake people make here?
Rushing reps and losing body position. Keep the movement smooth and repeatable so tension stays where you want it. Think of it as curling done with repeatable, clean reps.
Which muscles should feel like they’re doing most of the work?
You should feel the target muscles working while the rest of the body stays braced. If a joint or the lower back is doing the heavy lifting, reduce load and tighten your setup. Think of it as curling done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Alternate Hammer Curl
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should b...
Seated Dumbbell Inner Biceps Curl
Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be...
Lying High Bench Barbell Curl
Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip:...