Arms · Dumbbell
Dumbbell Standing Reverse Curl Rotate
How to do the dumbbell standing reverse curl rotate, 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
- Curl
- Mechanic
- Isolation
How to do it
Stand holding a dumbbell in each hand with palms facing down in front of your thighs. Curl the weights up while keeping the pronated grip, then rotate your palms during the movement to bias the forearms and brachialis. Lower back to the start under control.
- 1Curl with palms down and feel your forearms and brachialis working
- 2Keep your elbows pinned to your sides as you lift
- 3Squeeze at the top and lower slowly through the rotation
Common mistakes
- Don't swing the weights or use your shoulders to lift
- Avoid letting your wrists collapse; keep them firm through the rotation
- Don't lean back or let your elbows drift forward as you curl
Muscles worked
The dumbbell standing reverse curl rotate mainly works the forearms and biceps.
- ForearmsPrimary
- BicepsPrimary
- Front DeltsMinor
Kovo programs the dumbbell standing reverse curl rotate 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.