Dumbbell Standing Alternate Reverse Curl exercise animation (Männlich)

Dumbbell Standing Alternate Reverse Curl

Zielmuskel
—
Equipment
Dumbbell
Körperregion
Forearms
Typ
Strength

The dumbbell standing alternate reverse curl is a forearm-focused strength exercise that uses a pronated (overhand) grip to load the brachioradialis and the forearm extensors, while the elbow flexors assist in lifting the weight. Curling one arm at a time, it builds forearm strength and grip-related endurance, and complements supinated biceps curls in an arm routine.

Dumbbell Standing Alternate Reverse Curl: So führst du sie aus

  1. 1Stand tall holding a dumbbell in each hand with an overhand (pronated) grip, knuckles facing forward and palms turned toward your thighs.
  2. 2Keep your feet about shoulder-width apart, brace your core, and pin both elbows close to your sides.
  3. 3Without swinging, curl the dumbbell in one hand up toward your shoulder, keeping your wrist firm and the back of the hand leading the movement.
  4. 4Stop just short of the top so tension stays on the forearm, then lower the dumbbell under control back to the starting position.
  5. 5Repeat the curl with the opposite arm, keeping the resting arm still and your torso upright.
  6. 6Continue alternating arms, matching the reps on each side, until the set is complete.
  7. 7Lower both dumbbells to your sides under control to finish.

Technik-Tipps

  • Keep your wrists straight and locked throughout — the overhand grip should put the work in the forearms and brachioradialis, not the wrists.
  • Move one arm at a time and let the other rest fully, so each side gets a strict, focused rep.
  • Use a lighter weight than you would for a standard supinated curl; the pronated grip is mechanically weaker.
  • Lower each dumbbell slowly and deliberately rather than dropping it, to keep tension on the forearm extensors.

Häufige Fehler

  • Swinging the torso or using momentum to heave the weight up, which shifts load off the forearms and strains the lower back.
  • Letting the wrist bend or break backward under load, which puts the strain on the wrist joint instead of the target muscles.
  • Letting the elbows drift forward or flare out, turning the curl into a partial front raise and reducing forearm tension.
  • Going too heavy, which forces the grip to roll into a partial supinated curl and defeats the purpose of the reverse grip.

Häufig gestellte Fragen

What muscles does the dumbbell reverse curl work?

The overhand grip emphasizes the brachioradialis and the forearm extensor muscles, with the elbow flexors assisting to lift the weight. It targets the forearms more than a standard palms-up curl does.

How is a reverse curl different from a regular biceps curl?

A regular curl uses a supinated (palms-up) grip and emphasizes the biceps, while the reverse curl uses a pronated (overhand) grip that shifts the work onto the brachioradialis and forearm extensors. Because the grip is weaker, you typically use lighter dumbbells.

Why do it one arm at a time?

Alternating arms lets you focus on a strict rep with each forearm and gives the resting side a brief recovery, which helps you avoid the swinging and momentum that creep in when both arms work together.

How many sets and reps should I do?

For forearm work, 2–4 sets of 10–15 reps per arm with controlled tempo is a sensible range. Forearms respond well to moderate weight and higher reps.

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