One-arm dumbbell reverse curl exercise

One-arm dumbbell reverse curl

Exercise details

  • Target muscle: Brachioradialis
  • Synergists: Biceps Brachii, Brachialis
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Stand holding a dumbbell in one hand using an overhand (pronated) grip. You may place your free hand on your waist.


  1. Keeping your working elbow by your side, exhale as you curl the dumbbell up towards your shoulder until your forearm is nearly vertical.
  2. Hold for a count of two.
  3. Inhale as you slowly lower the dumbbell and return to starting position.
  4. Repeat for the desired number of repetitions.
  5. Repeat the exercise using your other arm.

Comments and tips

  • The one-arm dumbbell reverse curl is a unilateral exercise. This type of exercise is great to do so that both sides are trained equally, which will prevent muscle strength imbalances.
  • Only your forearms should be moving. The rest of your body should be still.
  • Make sure to keep your wrists straight.
  • Using an overhand (pronated) grip puts your biceps brachii muscle in a mechanically disadvantaged position. The brachioradialis compensates for the biceps brachii, which is why it is the target muscle in this exercise.
  • See also the dumbbell reverse curl and dumbbell one-arm reverse preacher curl for other related exercises.

One-arm dumbbell reverse curl video

Sources, Barbell Reverse Curl

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