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Standing One-Arm Dumbbell Reverse Curl

A single-arm curl with a pronated grip that shifts work to the brachioradialis and brachialis while exposing any left-right forearm strength gap.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-standing-one-arm-reverse-curl

Demonstration coming soon

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Primary

BrachioradialisBrachialis

Secondary

Biceps brachiiForearm extensorsCore

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Stand tall with feet hip width apart holding one dumbbell.
  2. 02Turn the palm to face behind you in a full overhand grip.
  3. 03Pin the working elbow against the ribs.
  4. 04Brace the trunk against the offset load.

Execution

  1. 01Curl the dumbbell up while keeping the palm facing down.
  2. 02Stop when the forearm passes just beyond parallel to the floor.
  3. 03Hold briefly at the top without letting the wrist break upward.
  4. 04Lower under control to full elbow extension, then switch arms after the set.

Checkpoints

  • -The knuckles point up through the entire arc.
  • -The wrist stays flat, not cocked back.
  • -The torso resists side lean from the single dumbbell.
  • -The elbow stays pinned rather than drifting forward.

Common mistakes

  • -Letting the grip rotate toward neutral as fatigue builds.
  • -Breaking at the wrist to shorten the lever.
  • -Leaning away from the working arm.
  • -Using loads meant for a supinated curl.

Programming notes

  • -Use 3 sets of 10 to 15 reps per arm with roughly 60 to 70 percent of your supinated curl load.
  • -Start with the weaker arm and cap the stronger arm at the same reps.
  • -Good elbow-health accessory after heavy pulling days.

Related exercises

Standing Dumbbell Reverse Curl

Dumbbell / Arms

Reverse Curl

Barbell / Arms

Cable Reverse One-Arm Curl

Cable / Arms

Dumbbell Revers Grip Biceps Curl

Dumbbell / Arms

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