Dumbbell Standing One Arm Reverse Curl

Also known as: standing dumbbell one arm reverse curl

Advanced

Biceps

Dumbbell

Skip the guesswork: Dumbbell Standing One Arm Reverse Curl leans on independent dumbbell loading for control through the whole range.

How to do Dumbbell Standing One Arm Reverse Curl

Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.
Keep your arm fully extended and close to your body, with your palm facing down.
Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch to the other arm.

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Dumbbell Standing One Arm Reverse Curl Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Standing One Arm Reverse Curl Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Dumbbell Standing One Arm Reverse Curl

Easier progression

Dumbbell Lunge With Bicep Curl

Swap Dumbbell Standing One Arm Reverse Curl For

Cable Squatting Curl

Barbell Prone Incline Curl

Olympic Barbell Hammer Curl

Dumbbell Standing One Arm Reverse Curl — Frequently Asked Questions

How do you do the Dumbbell Standing One Arm Reverse Curl?

Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip. Keep your arm fully extended and close to your body, with your palm facing down. Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Standing One Arm Reverse Curl work?

The Dumbbell Standing One Arm Reverse Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Standing One Arm Reverse Curl should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Standing One Arm Reverse Curl good for beginners?

Not usually. The Dumbbell Standing One Arm Reverse Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Standing One Arm Reverse Curl?

Try the Cable Squatting Curl, Barbell Prone Incline Curl or the Olympic Barbell Hammer Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Standing One Arm Reverse Curl the same as the standing dumbbell one arm reverse curl?

Yes. The Dumbbell Standing One Arm Reverse Curl is also commonly called the standing dumbbell one arm reverse curl. Different gyms and training programs label it differently, but "standing dumbbell one arm reverse curl" refer to this same movement.