Standing Dumbbell Reverse Curl

A intermediate strength exercise for the biceps, done with a dumbbell.

Standing Dumbbell Reverse Curl: finishing position

Main muscles: Biceps
Also works: Forearms
Equipment: Dumbbell
Level: Intermediate
Type: Isolation
Movement: Pull

How to do the Standing Dumbbell Reverse Curl

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Dumbbell Reverse Curl

Questions

What muscles does the Standing Dumbbell Reverse Curl work?

Mainly the biceps, with the forearms helping.

Is the Standing Dumbbell Reverse Curl good for beginners?

It's rated intermediate. Beginners can build up to it with Alternate Hammer Curl first.

What can I do instead of the Standing Dumbbell Reverse Curl?

Good alternatives that train the biceps: Dumbbell Prone Incline Curl, Standing Inner-Biceps Curl, Zottman Curl or Zottman Preacher Curl.

How many sets and reps of the Standing Dumbbell Reverse Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).