Alternating Dumbbell Standing Reverse Curl
Build bigger forearms with alternating dumbbell reverse curls! Strengthen grip & improve arm definition.
The Alternating Dumbbell Standing Reverse Curl mainly works the biceps and forearms, with help from the shoulders and core. You'll need: dumbbells.
Required Equipment
Alternating Dumbbell Standing Reverse Curl Muscles Worked
Primary
Biceps (biceps brachii); Inner Forearm (wrist flexors)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Alternating Dumbbell Standing Reverse Curl Variations and Alternatives
How to do the Alternating Dumbbell Standing Reverse Curl
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms hanging by your sides. Ensure that your grip is with palms facing behind you (overhand grip).
Keep your elbows close to your torso and your spine in a neutral position throughout the movement.
Curl one dumbbell upward by contracting your forearm muscles while keeping your upper arm stationary.
Lift the dumbbell until it reaches shoulder level and your forearm is fully flexed while keeping your wrist in a neutral position.
Hold the contraction at the top for a brief moment.
Slowly lower the dumbbell back down to the starting position.
Repeat the movement with the opposite arm.
Continue alternating arms for the desired number of repetitions.
Maintain a controlled movement and focus on using your forearm muscles to perform the curl rather than using momentum to swing the weights.
Remember to breathe properly, exhaling as you lift the dumbbell and inhaling as you return to the starting position. Adjust the weight to ensure that you can perform the exercise with good form and without swinging the dumbbells.
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Alternating Dumbbell Standing Reverse Curl FAQs
What muscles does the Alternating Dumbbell Standing Reverse Curl work?
The Alternating Dumbbell Standing Reverse Curl mainly works the biceps and forearms, with help from the shoulders and core. The main muscles are the biceps brachii and wrist flexors.
What equipment do you need for the Alternating Dumbbell Standing Reverse Curl?
Dumbbells.
What workout day should the Alternating Dumbbell Standing Reverse Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Dumbbell Standing Reverse Curl variations and alternatives?
Similar exercises include the Arm & Knee Drive Curl, Alternating Barbell Bicep Curl, Barbell Reverse Curl and Bicep Front Step Curl.
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