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Dumbbell Standing Reverse Curl

A two-dumbbell curl with a pronated grip that builds the brachioradialis and brachialis for thicker forearms and stronger grip carryover.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-standing-reverse-curl

Demonstration coming soon

Primary

BrachioradialisBrachialis

Secondary

Biceps brachiiForearm extensors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Stand tall with feet hip width apart and a dumbbell in each hand.
  2. 02Turn both palms to face behind you in an overhand grip.
  3. 03Pin the elbows to the ribs.
  4. 04Brace the trunk and keep the chest up.

Execution

  1. 01Curl both dumbbells up together with the palms staying down.
  2. 02Raise until the forearms pass just beyond parallel to the floor.
  3. 03Pause briefly with the wrists flat.
  4. 04Lower under control back to full extension.

Checkpoints

  • -Knuckles face up through the entire range.
  • -Wrists stay straight rather than cocking back.
  • -Elbows stay pinned by the sides.
  • -Both dumbbells rise and lower together.

Common mistakes

  • -Letting the wrists extend backward under the load.
  • -Swinging the hips to start the rep.
  • -Rotating toward a neutral grip mid-set.
  • -Copying your supinated curl weight.

Programming notes

  • -Use 3 sets of 10 to 15 reps with about 60 to 70 percent of your normal curl load.
  • -Slot at the end of pull or arm days for forearm volume.
  • -An EZ bar version allows more load if wrist comfort is an issue.

Related exercises

Reverse Curl

Barbell / Arms

Dumbbell Standing One Arm Reverse Curl

Dumbbell / Arms

Cable Reverse Curl

Cable / Arms

EZ Barbell Reverse Grip Curl

Barbell / Arms

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