How to do a Single Arm Reverse Dumbbell Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single Arm Reverse Dumbbell Curl
Target muscles worked
Instructions for Proper Form
Isolation exercise targeting the forearm and biceps with an overhand grip. Single-arm focus increases intensity and improves unilateral strength, suitable for addressing muscle imbalances and focusing on individual arm strength.
- Stand with your feet shoulder width apart and your knees slightly bent.
- Grasp a dumbbell in one hand and position it in front of your hips with your palms facing you.
- Contract your bicep to arc the dumbbell toward your shoulder. Keep your elbow pinned to the side of your body.
- Tense your bicep and hold this position for a moment at the top of the movement.
- Slowly allow the weight to descend back to the starting position while maintaining tension in your bicep.
- Maintain good posture by keeping your core engaged for stability, your shoulders back, chest up and your elbow locked in place at your side.
- You should feel this exercise in your biceps.
Weight & 1 Rep Max Calculator
Average Single Arm Reverse Dumbbell Curl standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps22.5lbs30lbs
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Alternatives & Variations to Single Arm Reverse Dumbbell Curl
1. Hammer Curls
99.2 mSCORESWAPPED 145 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
2. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 135 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
3. Reverse Dumbbell Curl
81.8 mSCORESWAPPED 120 TIMESTargets the forearms and biceps with a focus on grip strength and arm stability. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance.
4. Cross Body Hammer Curls
95.4 mSCORESWAPPED 107 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
5. Concentration Curl
91.3 mSCORESWAPPED 98 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
6. Dumbbell Wide Curls
70 mSCORESWAPPED 97 TIMESIsolation exercise targeting the biceps with arms flared outwards. This variation alters the tension on the biceps, stimulating muscle growth in unique ways, and is beneficial for those looking to widen their bicep appearance.
7. Reverse Barbell Curl
96.8 mSCORESWAPPED 93 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using a reverse grip increases the demand for grip strength, and can be a way to train for functional applications of biceps strength. The use of a barbell adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion rather than stabilizing the movement.
8. Waiter Curls
85.5 mSCORESWAPPED 79 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.
9. Dumbbell Drag Curl
67.8 mSCORESWAPPED 73 TIMESFocuses on the long head of the biceps by dragging the dumbbells up the body. This isolation exercise enhances bicep peak and minimizes shoulder involvement, perfect for those aiming to enhance the visual impact of their biceps.
10. Zottman Curl
66.8 mSCORESWAPPED 73 TIMESCombines a standard curl with a reverse curl in one motion, targeting biceps, brachialis, and forearm muscles. This isolation exercise improves grip strength and increases muscle challenge by alternating grips, offering a comprehensive arm workout that engages multiple muscle groups effectively.