Exercise guide
Dumbbell Standing One Arm Reverse Curl
- Beginner
- Isolation
- Rep-based
- Forearms
- Upper arms
This unilateral isolation exercise targets the brachioradialis and brachialis, helping to build forearm thickness and upper arm width. By using a pronated grip, you shift the emphasis away from the biceps brachii and onto the powerful stabilizers of the elbow.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
- Hold a single dumbbell in one hand using a pronated (overhand) grip, with your palm facing your thigh.
- Keep your non-working arm at your side or on your hip to maintain balance.
- Pull your shoulders back and down, engaging your core to maintain a neutral spine.
How to do it
- Exhale as you curl the dumbbell toward your shoulder, keeping your palm facing down throughout the movement.
- Keep your elbow pinned to your ribcage to ensure the forearm and brachialis are doing the work.
- Squeeze the muscle at the top of the movement for a one-second pause.
- Inhale as you slowly lower the dumbbell back to the starting position over a 2-3 second count.
Form checklist
- Keep the wrist straight and firm; do not let it 'flop' or bend toward the forearm.
- Avoid using momentum or swinging the torso to lift the weight.
- Ensure the elbow remains stationary and does not drift forward during the curl.
- Maintain a tall posture with the chest up and core braced throughout the set.
Pro tips
- Focus on the mind-muscle connection with the brachioradialis (the thick muscle on the thumb-side of your forearm).
- Grip the dumbbell as tightly as possible to increase neural drive and maximize forearm activation.
Make it harder
- Slow down the eccentric phase to 4-5 seconds to increase time under tension.
- Add a 2-second isometric hold at the 90-degree point of the movement where tension is highest.
Frequently asked
- What muscles does the dumbbell standing one arm reverse curl work?
- The dumbbell standing one arm reverse curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the dumbbell standing one arm reverse curl?
- The dumbbell standing one arm reverse curl uses dumbbell.
- Is the dumbbell standing one arm reverse curl good for beginners?
- Yes. The dumbbell standing one arm reverse curl is a beginner-friendly movement and a strong foundation to build on.