Smart Workout Diary

Dumbbell Alternating Reverse Curl

The dumbbell alternating reverse curl is a single-arm curl performed alternately with an overhand grip. It primarily trains the forearms, especially the brachioradialis, while also involving the biceps. It supports forearm strength, elbow-flexor development, and grip-focused upper-body training.

Demonstration

Dumbbell Alternating Reverse Curl — demonstration 1
Dumbbell Alternating Reverse Curl — demonstration 2

Instructions

  1. Stand tall with feet about hip-width apart and hold a dumbbell in each hand at your sides.
  2. Turn the palms toward your thighs so the knuckles face forward, and keep your wrists straight.
  3. Keep one arm still while curling the other dumbbell toward the front of the shoulder by bending the elbow.
  4. Pause briefly near the top without letting the elbow travel forward, then lower the dumbbell slowly to the starting position.
  5. Repeat with the other arm, alternating sides while keeping your torso upright and shoulders relaxed.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a controlled load. Choose dumbbells that allow smooth lowering without swinging.
  2. Keep the wrists neutral. Do not bend them backward or forward to finish the curl.
  3. Limit body movement. Avoid leaning back, shrugging, or using hip drive to lift the dumbbell.
  4. Breathe steadily. Exhale as you curl and inhale as you lower under control.
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