Exercise guide
Dumbbell Standing Alternate Reverse Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
This exercise targets the brachialis and brachioradialis, building thickness in the upper arms and significant forearm strength. The overhand grip shifts the mechanical load away from the biceps brachii and onto the elbow flexors and forearm extensors.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand.
- Position the dumbbells in front of your thighs with a pronated (overhand) grip, palms facing your body.
- Engage your core and pull your shoulder blades back and down to create a stable lifting platform.
How to do it
- Exhale and curl one dumbbell toward your shoulder while keeping your upper arm tucked tightly against your side.
- Continue the lift until the dumbbell is near shoulder height, ensuring your palm remains facing downward throughout the movement.
- Inhale and slowly lower the weight back to the starting position using a controlled 2-3 second tempo.
- Repeat the movement with the opposite arm, alternating sides for each repetition.
Form checklist
- Keep your elbows pinned to your ribcage to isolate the target muscles.
- Maintain a neutral, strong wrist; do not let the weight pull your wrist into extension (bending backward).
- Avoid swinging the torso or using momentum to 'cheat' the weight up.
- Ensure a full range of motion by extending the arm completely at the bottom of each rep.
Pro tips
- Squeeze the dumbbell as hard as possible to increase neural drive and forearm activation.
- Focus on the 'mind-muscle connection' with the brachialis (the muscle on the outer side of the arm) during the peak contraction.
Make it harder
- Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.
- Hold the peak contraction for 2 seconds at the top of every rep to eliminate momentum.
Frequently asked
- What muscles does the dumbbell standing alternate reverse curl work?
- The dumbbell standing alternate reverse curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the dumbbell standing alternate reverse curl?
- The dumbbell standing alternate reverse curl uses dumbbell.
- Is the dumbbell standing alternate reverse curl good for beginners?
- The dumbbell standing alternate reverse curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.