Target Muscle

    Biceps

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Standing Single Arm Reverse Curl

    The dumbbell standing one arm reverse curl targets the bicep and forearms using a dumbbell with an overhand grip, emphasizing the brachialis and forearm extensors.

    Also Works

    Forearms

    How to Perform

    1. 1

      Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.

    2. 2

      Keep your arm fully extended and close to your body, with your palm facing down.

    3. 3

      Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary.

    4. 4

      Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions, then switch to the other arm.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Biceps Exercises

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