Exercise guide
Standing Dumbbell Reverse Curl
The Standing Dumbbell Reverse Curl bends the elbows with the palms facing downward. The biceps contribute while the forearms and grip take on a larger role than in a palms-up curl.
Training context
Before Adding Dumbbell Reverse Curls
The pronated grip usually requires less load than a standard dumbbell curl. Choose weights that allow the wrists to remain aligned rather than folding forward.
Reverse curls can complement direct biceps and forearm training. Keep the upper arms close to the torso throughout the set.
Technique overview
Keep the wrists firm as the elbows bend
Stand tall with the dumbbells held palms down and arms extended. Curl both weights while the upper arms remain stationary, pause at a controlled height, and lower slowly. Stop the set when the wrists or torso begin compensating.
Treat this as an overview and use a range, pace, and setup you can control.