Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Forearms Muscle Anatomy Diagram

Standing Alternate Dumbbell Reverse Curl Instructions

  1. Set up for the exercise by grasping a set of dumbbells and standing straight up with the dumbbells by your side.
  2. Your palms should be facing down, using a reverse grip and the dumbbells not touching your body.
  3. Before starting the set, take up the slack by lifting up the weight slightly so the tension is on your bicep muscles.
  4. Starting with your weakest arm (usually the left), curl the dumbbell up as far as possible.
  5. Squeeze the forearm at the top of the exercise, and then slowly lower the weight down without it touching your body or taking the tension off your bicep.
  6. Repeat for the other arm. That's one rep.
  7. Now repeat for the desired amount of reps to complete the set.

‚ÄčExercise Tips:

  1. Do not rest the weights on your body or let them hang down. 
  2. Keep your body fixed throughout the set. No swinging back as you raise the weight!
  3. Always start with your weakest arm - for most people that will be their left. As a general rule you should always hit your weakest side/body part first.
  4. Use a full range of motion and keep the rep timing slow.
Posted on: Thu, 02/07/2013 - 13:50

How about Play One Muscle Per day Cuz I'm VEry Busy !!
For One HOur

Posted on: Sun, 05/20/2012 - 15:02

Hi there, i was thinking of working forearms in my chest and bicep day, fistly do you think thats a good idea and what reps and sets would you recommend?

Posted on: Thu, 08/09/2012 - 00:26

Hi Matt, I think that would be a good idea as some exercises for biceps also work out your forearms. That would be as warm up before going into working your forearms. I will recommend 12-15 reps for 3 sets.
I hope this helps.