Alternating Dumbbell Standing Reverse Curl
Build bigger forearms with alternating dumbbell reverse curls! Strengthen grip & improve arm definition.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms hanging by your sides. Ensure that your grip is with palms facing behind you (overhand grip).
2. Keep your elbows close to your torso and your spine in a neutral position throughout the movement.
3. Curl one dumbbell upward by contracting your forearm muscles while keeping your upper arm stationary.
4. Lift the dumbbell until it reaches shoulder level and your forearm is fully flexed while keeping your wrist in a neutral position.
5. Hold the contraction at the top for a brief moment.
6. Slowly lower the dumbbell back down to the starting position.
7. Repeat the movement with the opposite arm.
8. Continue alternating arms for the desired number of repetitions.
9. Maintain a controlled movement and focus on using your forearm muscles to perform the curl rather than using momentum to swing the weights.
Remember to breathe properly, exhaling as you lift the dumbbell and inhaling as you return to the starting position. Adjust the weight to ensure that you can perform the exercise with good form and without swinging the dumbbells.
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