Standing Dumbbell Reverse Curl

Also called reverse curl.

Works

Biceps, plus forearms

Equipment

Dumbbells

Level

Intermediate

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. Slowly begin to bring the dumbbells back to starting position as your breathe in.
3. Repeat for the recommended amount of repetitions.

Cues

• Palms down.
• Curl with the forearms, wrists straight.
• Lower slow.

Common mistakes

• Bending the wrists.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.