Arms · Dumbbell
Dumbbell Standing Alternate Reverse Curl
How to do the dumbbell standing alternate reverse curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand holding a dumbbell in each hand with an overhand grip, arms at your sides. Curl one dumbbell up by flexing your elbow while keeping your wrist pronated and your upper arm still, then lower it and alternate sides.
- 1Forearms and brachialis working under the overhand grip
- 2Elbows pinned to your sides through the curl
- 3A controlled squeeze at the top and slow lower
Common mistakes
- Swinging the weight or using your shoulders
- Letting your wrist roll out of a pronated grip
- Leaning back or letting your elbows drift forward
Muscles worked
The dumbbell standing alternate reverse curl mainly works the forearms and biceps.
- ForearmsPrimary
- BicepsPrimary
- Front DeltsMinor
Kovo programs the dumbbell standing alternate reverse curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.