Smart Workout Diary

Dumbbell One-Arm Reverse Curl

The dumbbell one-arm reverse curl is an elbow-flexion exercise performed with an overhand grip. It primarily trains the forearm muscles, especially the brachioradialis, while the biceps assist. It helps build forearm strength, grip control, and balanced arm development.

Demonstration

Dumbbell One-Arm Reverse Curl — demonstration 1
Dumbbell One-Arm Reverse Curl — demonstration 2

Instructions

  1. Stand tall with your feet about hip-width apart and hold one dumbbell at your side with an overhand grip, palm facing behind you.
  2. Keep your upper arm close to your torso, brace your abdomen, and keep your wrist straight and neutral.
  3. Exhale and curl the dumbbell upward by bending your elbow. Keep the palm facing down and avoid moving the shoulder forward.
  4. Pause briefly near the top without bending the wrist or allowing the elbow to drift away from your side.
  5. Inhale and lower the dumbbell slowly until the elbow is fully extended or nearly extended, maintaining control throughout.
  6. Complete the desired repetitions, then perform the same number on the other arm.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a light, controllable load. Excessive weight commonly causes swinging and shifts work away from the forearm.
  2. Keep the wrist neutral. Do not curl the wrist upward or let it bend backward during the repetition.
  3. Move only at the elbow. Keep your torso still and avoid using shoulder motion or momentum.
  4. Lower under control and stop if you feel sharp pain in the wrist, elbow, or forearm.
Exercise library