Standing Dumbbell Reverse Curl

With the reverse-grip dumbbell curl, the palms face down, not up. This unorthodox wrist position simultaneously targets the biceps while also building forearm and grip strength. The move can performed standing or seated.


  1. Increases grip strength
  2. Relative to standard curls, may alleviate elbow pain for some lifters
  3. Works the brachialis in the upper arm and the brachioradialis in the forearm

Standing Dumbbell Reverse Curl Images


Standing Dumbbell Reverse Curl Instructions

Standing Dumbbell Reverse Curl muscle diagram
  1. 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.
  2. 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.
  3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  4. Repeat for the recommended amount of repetitions.

Variations: You can also perform this movement using a straight bar or an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.