About this exercise
A standing dumbbell curl variation that combines a reverse-grip curl with a forearm rotation at the top, emphasizing the brachioradialis and wrist extensors while also engaging the biceps.
Dumbbell Standing Reverse Curl Rotate
Step by step instructions, muscle activation and variants for the Dumbbell Standing Reverse Curl Rotate.
EasyInner forearmOuter forearm
How to Perform
- Stand upright holding a dumbbell in each hand with an overhand (pronated) grip, arms hanging at your sides
- Curl both dumbbells upward toward your shoulders, keeping your elbows fixed at your sides
- At the top of the curl, rotate your wrists so your palms face upward (supination)
- Lower the dumbbells back down, rotating back to the overhand grip as you descend
- Maintain a controlled tempo throughout both the curl and the rotation
- Keep your torso stable and avoid swinging your body
Muscle Activation
Primary
Inner forearmOuter forearm
Secondary
Biceps
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Standing Reverse Curl Rotate
The Dumbbell Standing Reverse Curl Rotate is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.