One-Arm Reverse-Grip Dumbbell Curl

Differentiation: Mechanics

This variation of a Reverse Curl is unique from other reverse Curl exercises. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to focus on a each bicep individually | and maximizes the contraction in each arm individually. You also use a dumbbell for this exercise. Using a dumbbell ensures each bicep lifts the same amount of weight. Using equal weight increases the overall symmetry of your biceps.

Starting Position

To get into starting position, do this...

1) Obtain one dumbbell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in one hand, walk over the the spot where you will perform the exercise and stand.

4) Hold the dumbbell in one hand at your side, using an overhand grip.

5) Stand with feet shoulder-width apart.

6) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Maintaining tight core muscles and keeping your palm facing outward and downward, exhale while you flex your bicep muscle while curling the dumbbell upward towards your shoulder.

3) ...until the dumbbell is level with your shoulder.

4) This is the ending position.

5) Once the dumbbell touches your shoulder, squeeze your biceps and hold this position for a count of one second.

6) Inhale while you lower the dumbbell back to its starting position using a slow and controlled movement.

7) Repeat reps for a full set using that arm.

8) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep your elbow pinned against the side of your body. Do not flare your elbow out or forward.

Keep your upper arm stationary and focus on only moving your forearm.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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