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Biceps

Standing Dumbbell Reverse Curl

Standing Dumbbell Reverse Curl (Start)Standing Dumbbell Reverse Curl (End)
LevelIntermediateEquipmentDumbbellMechanicIsolationForcePull

A dumbbell curl with palms facing down, shifting emphasis toward the forearms and biceps.

Strength
Primary musclesBiceps
Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %
Effort during a set4.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Hold a dumbbell in each hand with palms facing down at your thighs.
  2. 2Stand tall with your elbows at your sides.

How to perform

  1. 1Curl the dumbbells toward your shoulders, keeping the palms down.
  2. 2Keep your wrists straight.
  3. 3Pause briefly at the top.
  4. 4Lower slowly to full extension.

Alternatives

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More with Dumbbell

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Stretches for Biceps

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