Standing Dumbbell Reverse Curl

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Standing with a dumbbell in each hand and **palms down**, pronated, arms straight in front of your thighs. Elbows at your sides. Curl bending only the elbow to your chest, squeeze for a second and lower slowly. The reverse grip loads the brachioradialis and brachialis, which thicken the forearm and elbow. **You lift far less than supinated**: that is normal. The classic mistake is letting the wrist fold down under the weight.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

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