Male

Dumbbell Standing Reverse Curl

Muscles involved

Forearms

Biceps

Brachial

Executing the dumbbell standing reverse curl with a pronated grip targets your forearms, brachialis, and biceps from a unique angle. When holding dumbbells palms-down, many lifters make the mistake of flaring their elbows out or swinging their upper body to generate momentum. Paying strict attention to your positioning prevents these common technical errors, forcing your forearms and arms to move the weight cleanly without compromising your wrist health or lower back stability. Keeping your shoulders quiet and motion strict guarantees that the tension stays entirely on the intended muscle groups.

How to do it

1. Stand with your feet shoulder-width apart and arms extended. 2. Hold dumbbells with a pronated grip and palms facing down. 3. Bend your elbows, elevating the dumbbells to shoulder height. 4. Lower in a controlled manner to the starting position and repeat.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your elbows close to the sides of your torso. - The pronated grip emphasizes the brachialis and forearm. - Avoid swinging your torso or using momentum to lift the dumbbells.