Standing dumbbell reverse curl muscles worked Commentary Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist Oct 28, 2024 · Transform your upper arms with the Barbell Standing Reverse Grip Curl. Would usually do the BC with dumbbells and RC with a bar. You can lift both dumbbells simultaneously or alternate between left and right. By integrating a rotation into the traditional reverse curl, this movement not only targets the biceps but also activates the forearm muscles, providing a comprehensive workout for your upper body. 2. Nearby muscles like the brachialis and forearm flexors may act in a stabilizing capacity, but such contraction is ultimately inconsequential and unlikely to result in any significant The Dumbbell Standing Reverse Curl Rotate is an innovative exercise designed to enhance arm strength and improve grip stability. Mar 20, 2024 · This is a guide to reverse curls. Sure, a standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better. Visit our free illustrated exercise directory for more exercises to try in your workouts. Standing Hammer Curl instruction video & exercise guide! Learn how to do standing hammer curl using correct technique for maximum results! Targets the forearms and biceps with a focus on grip strength and arm stability. By utilizing a neutral grip, this movement shifts the emphasis away from the biceps brachii and engages the brachialis and brachioradialis muscles, making it an excellent addition to any strength training routine. Aug 11, 2024 · As explained in the “Muscles Worked” section, switching grips (pronated, supinated, and neutral) while performing the standing dumbbell preacher curl can target different muscles in your arms, leading to overall balanced growth. Bicep isolation work is particularly helpful for those looking to achieve aesthetics and building a balanced physique. The Standing Dumbbell Curls is an isolation exercise that targets the biceps muscles. Take the weight off your body, so the forearms and biceps are contracted. Text and graphics from the StrengthLog app. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance. Introduction: The reverse curl is one of the most underrated biceps and forearm exercises. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. Ask yourself when was the last time you did a set of dumbbell reverse curls, barbell reverse curls, incline reverse curls or ez bar reverse curls? If you regularly have this exercise listed in your arm workout, I tip my hat to you because you have a firm grip on the curl work you should be doing. Nov 14, 2024 · Discover everything you need to know about the reverse dumbbell curl. See full list on criticalbody. Dumbbell Standing Reverse Curl Rotate: Build Stronger Forearms The Dumbbell Standing Reverse Curl Rotate is an effective exercise designed to target the forearms, specifically engaging the brachioradialis, wrist extensors, and wrist flexors. The main difference involves how you position your wrists and what equipment you work with. Dec 15, 2022 · The Dumbbell Curl is a classic arm exercise that isolates the biceps to build strength and size in the front of the upper arm. The incline angle also makes it harder to get motion when doing standing curls, so you can keep your form and work your muscles more. Sep 4, 2024 · Dumbbell Reverse spider curl is a variation of the spider curl in which the dumbbell is gripped palm-down. Learn how to do this exercise, the muscles worked, and the main benefits. Discover its benefits, primary muscles worked, difficulty level, equipment needed, and The standing dumbbell reverse curl is a variation of the standing dumbbell curl and an exercise used to strengthen the muscles of the biceps. This variation not only Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). e. By focusing on the extensor muscles, this exercise helps to Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Or only curl the dumbbell as high as you can without straining — this might mean stopping halfway up (when your elbow is bent at 90 degrees). Aug 9, 2024 · Now that lifters know about the reverse curl muscles worked and benefits of reverse curls, they can easily integrate the exercise variations into their workout routine to maximize muscle growth and strength. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Whether you’re performing a Regular Wrist Curl, Reverse Wrist Curl, or Wrist Extension, focusing on your wrist flexors and forearm muscles ensures proper engagement and maximizes results. Read our barbell reverse curl guide. It’s convenient to set up, and it helps to build even-looking forearm muscles by working the often neglected wrist extensors. May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. The Dumbbell Standing Wrist Reverse Curl is an effective exercise designed to strengthen the muscles in the forearms, particularly the extensors responsible for wrist extension. This exercise involves standing with the feet shoulder-width apart and the arms extended in front of the body. Cable hammer bicep curls, overhead cable curl / crucifix curls and battle rope reverse lunges are related exercise that target the same muscle groups as standing dumbbell bicep curls Mar 8, 2024 · The standing position ensures that the core is engaged throughout the exercise, providing stability and support to the upper body. Lower your hand towards the floor, and let the dumbbell roll out in your fingers. Flex your biceps, bend your elbows, and lift the dumbbells towards your shoulders. See how the exercise is performed, the proper technique, and which muscles are worked. Dumbbell Standing Reverse Curl: A Comprehensive Guide The dumbbell standing reverse curl is an excellent exercise for targeting the forearms, with a specific focus on the brachioradialis. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. Read the article to understand how to correctly perform reverse curls and achieve the results you're looking for. Learn how this move can target your forearms for more balanced arm development. This causes other muscle groups to be recruited, altering the mechanics of the exercise. A short article about how to perform the reverse dumbbell curl, complete with step by step instructions and video demo. The reverse curl is a great exercise to strengthen and develop the forearms and can also provide secondary benefits for the biceps and brachialis muscles. Improve your forearm strength and balance with proper form, set and rep guide and tips. During the standing dumbbell reverse curl, the primary muscles worked are the brachioradialis muscles located on the forearms. Jan 13, 2025 · Consider alternative exercises like dumbbell curls or cable curls to build a foundation before progressing to the barbell curl. >> Return to exercise directory. Whether you want to build muscle or lose weight, you can integrate these exercises into your training program to bolster your entire body and build lean mass. Strengthen your biceps, master proper form, and maximize your workout results today! Aug 26, 2025 · Build better arms with the Reverse Curl. Jan 8, 2022 · The standing reverse wrist curl is one of my all-time favorite forearm exercises. Learn how to do the perfect reverse curl. Now, the reason for using a pronated (Underhand) grip is so you can really emphasize the brachioradialis (Forearm muscle on the thumb side) and the exercise does a great job at Feb 6, 2020 · Impacts the core: Performing the standing, reverse or alternate variation of the dumbbell curl engaged the core muscles as well, strengthening the abdominals in the process. Reverse the motion by closing your grip and bending your wrist upwards. Unlike a traditional curl, this variation involves gripping the dumbbells with an overhand (pronated) grip, which shifts some focus to the brachioradialis muscle in the forearms. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. This movement not only enhances grip strength but also improves overall upper body functionality, making it a great addition to any strength training routine. Standing upright with feet shoulder-width apart, you lift the dumbbells by curling your arms, keeping the This exercise involves standing with a cable machine and using a wrist curl motion to work the muscles in the forearms and wrists. The cable provides resistance throughout the movement, making it a challenging exercise for building grip strength and forearm size. The Dumbbell Standing One Arm Reverse Curl is a powerful exercise designed to strengthen and tone the muscles of the arms, particularly focusing on the biceps and forearms. Train both with barbell reverse curls! Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Unlike seated or lying leg curls, the standing variation requires you to maintain balance and Oct 29, 2023 · This article includes dumbbell standing exercises for each muscle group, from the back, arms, and abs to the chest, shoulder, and legs. Also learn about the benefits of the exercise and the muscles it works. . Jun 4, 2024 · The reverse fly or the bent-over lateral raise is a resistance exercise that works the rear shoulders and major muscles of the upper back. Bicep Curl Modifications If you’re struggling through a set of bicep curls, switch to a lighter weight to make the reps easier. Start by standing with legs shoulder-width apart and knees slightly bent. They are a highly effective way to target the forearm and bicep muscles. See also the EZ bar reverse curl, the dumbbell hammer curl to dumbbell reverse curl, and the one-arm dumbbell reverse curl. How to do this 10-minute dumbbell workout Instructions for the dumbbell curl exercise. The alternating nature of the movement not only engages the primary muscles WRIST CURLS: MUSCLES WORKED When it comes to forearm training, mastering the mind-to-muscle connection is key for getting the most out of wrist curl exercises. However, it is worth noting that reverse curls require you to hold your dumbbell or barbell with your palms facing downwards. There are more For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Keeping your elbow fixed in place and shoulders back, slowly curl the dumbbell up as far as Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. They not only build the aesthetic appeal of your arms, but also contribute to functional upper body strength. Seated dumbbell palm-down wrist curls / forearm curls, seated dumbbell palm-up wrist curls / forearm curls and kneeling wrist / forearm stretch are related exercise that target the same muscle groups as dumbbell bicep reverse curls. The reverse curl is all about staying slow & controlled. This is because you need to lift each weight independently during standing dumbbell curls, which helps to ensure that both of your bicep muscles receive roughly equal work. Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. This is the starting position for the exercise. They move the muscles of your wrist, hand, and forearm upwards, and they and include the extensor carpi radialis brevis, the extensor carpi ulnaris, the extensor digiti minimi, and the extensor digitorum. It’s a beginner-friendly exercise that improves grip strength, balances forearm development, and helps prevent injuries caused by muscle imbalances. The Dumbbell Standing Alternate Reverse Curl is a highly effective exercise that focuses on developing the biceps and forearm muscles. To perform the standing dumbbell reverse curl, stand with feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended at your sides. The reverse barbell curl is an excellent exercise for building your biceps and your grip strength. The Dumbbell Standing Reverse Curl primarily targets the biceps, with a secondary emphasis on the forearms. Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. May 20, 2025 · EZ Bar reverse curl uses an overhead grip, which can be your secret weapon in your quest to build bigger and stronger upper and lower arms. The Role of Standing Dumbbell Curls in Bicep Hypertrophy Bicep hypertrophy, or muscle growth, is significantly influenced by exercises like standing dumbbell curls. The one-arm dumbbell reverse curl hits both the biceps and forearms hard. So, It is an isolation exercise. 1 day ago · Jenni Tardiff, master trainer at The Gym Group, recommends beginners start with this superset dumbbell sequence to build full-body strength at home. Aug 11, 2024 · The dumbbell reverse curl is a very effective isolation exercise for the biceps, brachialis, and brachioradialis muscles. Dumbbell Finger Curls are a great complement to Dumbbell Reverse Grip Curls as they work the opposing muscle group. Read our dumbbell standing wrist curl guide. Jan 8, 2022 · The dumbbell reverse wrist curl mainly works the muscles of the posterior forearm, which are collectively called the wrist or forearm extensors. This guide shows you how to do curls with the proper form and then sheds Dec 30, 2023 · The Wrist Curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. Feb 4, 2025 · The muscles worked are the biceps brachii (primary), brachioradialis, brachialis, and wrist flexors. Before starting the set, take up the slack by lifting the weight slightly so the tension is on your bicep muscles. The Dumbbell Standing Reverse Curl is a highly effective exercise that focuses on developing the muscles of the arms, particularly the forearms and biceps. The reverse grip is particularly useful in forcing the forearms to become involved in some of the workload. Aug 14, 2017 · Using the reverse grip puts your biceps brachii into a mechanically disadvantaged position, which forces your other forearm flexors (i. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. Cable Machine Reverse Curl The cable machine reverse curl is a variation where you attach a straight bar on a cable pulley machine and curl the weight as you usually would. Reverse Curl 21s Similar to classic Set up for the exercise by grasping a set of dumbbells and standing up with the dumbbells by your side. The Reverse Dumbbell Curl is an isolation exercise that primarily targets the brachioradialis muscle, located in the forearm. Incorporating this movement into your fitness routine is a great way to enhance muscle strength and definition in the upper arms. Try Our Workout App For Free: Jun 19, 2024 · Highlights The standing leg curl is a fantastic exercise for targeting your hamstrings, the muscles at the back of your thighs. Additionally, you may choose to perform this biceps exercise standing or seated. Muscles Worked in Drag Curls Primary muscles worked: Secondary muscles worked: How to Do Drag Curls Commentary Drag Curls differ from standard bicep curls by emphasizing the backward pull of the elbows. Jan 10, 2022 · Learn how and why to Zottman Curl. This movement not only enhances grip strength but also promotes muscle definition and overall arm stability. This exercise targets the same muscles as the one arm reverse curl, but it also works the brachialis, a smaller muscle located on the front of the upper arm. May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. Using dumbbells allows each arm to work independently, which helps correct strength imbalances and improves muscle symmetry. Jun 21, 2025 · The Anatomy of a Perfect Curl: Understanding Your Biceps and Beyond To truly master the dumbbell curl, it’s essential to understand the primary muscles involved and their functions. com Sep 27, 2025 · In this video, the primary muscles worked are the brachioradialis muscles located on the forearms. Here's how to do the exercise, who should add them to workouts, and more. Watch how to do Dumbbell Standing Reverse Curl exercise properly. Jan 26, 2024 · Few exercises target & build muscles more effectively than the dumbbell biceps curl. The bicep curl, while seemingly straightforward, engages several key muscles in the arm and shoulder girdle, making it a powerful exercise for upper body development. Learn how to properly do a standing dumbbell curl with perfect form. Master the dumbbell reverse curl with our 2025 guide. Keep reading to learn how. Aug 11, 2024 · The barbell reverse curl is a non-negotiable component of arm training. You may do reverse curls using free weights, resistance bands, or even a cable machine. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. An extra-defined physique is just a bonus to this workout add-on, and the best part about this exercise is the only equipment you need is May 21, 2025 · Dumbbell drag curl, is a variation of bicep curl that focus on maximizing the progressive overload & mechanical tension placed on the biceps. Learn its benefits, proper form, common mistakes, and how to incorporate it into your workout routine for maximum forearm strength. This movement is often overlooked in favor of traditional seated or lying leg curls, but it offers a unique challenge and a more functional approach to hamstring training. This dynamic variation ensures that the muscles are engaged Dec 25, 2021 · Read our tutorial to learn how to perform the reverse grip preacher curl for your biceps, brachialis, and brachioradialis muscles. Dec 10, 2022 · Reverse curl is a popular exercise to build muscles. This variation of the traditional curl emphasizes the brachialis and brachioradialis muscles, which play a vital role in elbow flexion and overall arm aesthetics. Learn How To Do The Dumbbell Standing Reverse Curl With Our Comprehensive Video Guide. Supersets pair exercises together, which you perform back-to-back, only resting after a set of each exercise is completed. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. The motion is the same, but the change in grip allows specific arm muscles to be targeted. Read our dumbbell standing one arm reverse curl guide. Your palms should be facing down, using a reverse grip and the dumbbells not touching your body. When done correctly, the reverse fly can lead to improved posture, stability, strength, and many more untold benefits. By adding incline dumbbell curls to your routine, you add variety and work your arms from a different angle, which helps them grow in a more balanced way. Are you looking to develop your forearms and grip strength without adding additional time to your workouts? Reverse curls are an often overlooked exercise but one that should be included in your daily workouts. It lets you get through more sets in less time, but it makes the workout harder. Nov 11, 2022 · Dumbbell bicep curls are one of the most effective biceps strengthening exercises for building arms that are not only muscular but symmetrical too. Follow our step-by-step instructions and tips. It activates and develops prominent muscles, including the brachialis of your upper arm and the brachioradialis of your forearm. Holding dumbbells in both hands, you curl the weights towards the shoulders while keeping the elbows locked in place. Reverse Barbell Curl Benefits It not just helps in developing an […] Jul 15, 2024 · The standing dumbbell curl effectively isolates and trains the bicep muscles, which promotes muscle growth and definition. Grab a dumbbell and stand up holding the dumbbell on your thigh with your palm facing you (reverse grip). Read our dumbbell standing biceps curl guide. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. Q: How often should I perform standing barbell curls? Standing Barbell Curl instruction video & exercise guide! Learn how to do standing barbell curl using correct technique for maximum results! Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. This move is a staple in nearly every arm routine thanks to its simplicity and effectiveness. Starting with your weakest arm (usually the left), curl the dumbbell up as far 2 days ago · Standing dumbbell hammer curl to front raise Don't get scared with the long name, this is a relatively easier exercise. General Information Dumbbell Standing Reverse Wrist Curl is an isolation exercise that primarily targets the forearm extensors - the muscles responsible for extending the wrist and fingers. This complete guide includes several reverse curl variations. Zottman Curl Overview The standing Zottman curl is a variation of the standing dumbbell curl and an exercise used to strengthen the muscles of the biceps. Hold dumbbells by your sides with a neutral grip. Brachioradialis gets hit nicely too. This exercise can also be referred to as the standing dumbbell curl reverse grip. 3. The Standing Dumbbell Zottman Preacher Curl is a great complementary or alternative exercise for the Dumbbell One Arm Reverse Curl. Sep 6, 2024 · The standing dumbbell preacher curl is an isolation exercise that targets the biceps, but the forearms, brachialis work as secondary muscles. Includes technique, training tips, benefits, muscles worked, variations, alternatives and mistakes. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. If you The dumbbell reverse curl is simply a variation where you do the movement with a pair of dumbbells. Nov 26, 2024 · The hammer curl works just about all of the same muscles as the reverse biceps curl. They offer a surprising array of benefits, while building muscle in a natural way. And if you're interested in taking the reverse curl to the next level, using a pair of fat grips on the dumbbell handles will work those Standing dumbbell bicep curls is a gym work out exercise that targets biceps and also involves abs and forearms. Jun 7, 2024 · Learn to do reverse biceps curls and variations for your fitness level. How to Do Dumbbell Wrist Curls Grab a dumbbell with an underhand grip and rest your forearm against your thigh, or alternatively against a bench. Master the Standing Dumbbell Reverse Curl with our step-by-step guide. Strengthen Your Biceps And Improve Grip Strength With This Effective Exercise. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. May 5, 2021 · The reverse curl is a biceps curl variation that uses a different grip style than the standard curl. Jul 21, 2023 · The barbell curl is a beneficial biceps exercise known for its effectiveness at building stronger and larger arms with several mechanical advantages. Perform reverse curls by standing with your feet shoulder-width apart. Sep 23, 2023 · The reverse barbell curl, a variation of the traditional barbell curl, is one of the most effective strength gaining exercises targeting your wrists and biceps. By utilizing a dumbbell in each hand, this exercise promotes balanced strength and coordination, making it an excellent choice for those looking to enhance their upper body workouts. Continue this movement Mar 27, 2025 · What Muscles are Worked by Dumbbell Curls? Dumbbell curls are an isolation exercise, and as such will only train a single muscle group; the biceps brachii. your brachialis and brachioradialis, especially the latter) to work harder. Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. Hold a pair of dumbbells or EZ-curl bar with a pronated grip (palms facing away from your body and toward the floor). Definitely felt it in my upper arms, most likely due to a brachialis focus. gxpxl brgiic bqs yvjquom krkixbv efto huyelwem xzrdra uud tma ndmdlhv equrbok toy fxwwwb jiadzdjz