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Upper Arms · Dumbbell
Dumbbell Standing Reverse Curl
Dumbbell Standing Reverse Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Dumbbell Standing Reverse Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Let your arms hang straight by your sides.
- Keep your upper arms stationary and curl the dumbbells towards your shoulders by bending your elbows while rotating your wrists so your palms face down.
- Squeeze your biceps muscles at the peak of the movement, ensuring the dumbbells reach shoulder height.
- Lower the dumbbells back to the starting position with control. Repeat for the desired repetitions.
Form tips
- Keep your upper arms close to your body and stationary throughout the exercise.
- Avoid swinging the dumbbells; focus on controlled movements.
- Exhale as you curl the dumbbells up and inhale as you lower them.
Dumbbell Standing Reverse Curl alternatives
More biceps exercises
Dumbbell Standing Reverse Curl FAQ
What muscles does Dumbbell Standing Reverse Curl work?
Dumbbell Standing Reverse Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Standing Reverse Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Standing Reverse Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Standing Reverse Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Standing Reverse Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Standing Reverse Curl?
Other exercises for the biceps include Cable Reverse Curl, Band Reverse Spider Curl, Barbell Standing Concentration Curl and Barbell Reverse Spider Curl.
For developers
Use Dumbbell Standing Reverse Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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