Single Arm Reverse Dumbbell Curl
10 reps
Curl one dumbbell up with your palm facing down, elbow pinned.
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BICEPS
Single Arm Reverse Dumbbell Curl
Working one arm at a time with an overhand grip, this curl loads the forearms and biceps while letting you concentrate on a single side. The unilateral setup ramps up the intensity and helps even out strength differences between arms. It's a good choice for anyone chasing balanced arm development.
How to do it
- 1
Stand with feet shoulder-width apart and knees softly bent.
- 2
Hold a dumbbell in one hand in front of your hip with your palm facing behind you.
- 3
Curl the dumbbell up toward your shoulder while keeping your elbow glued to your side.
- 4
Squeeze at the top and hold for a beat.
- 5
Lower the weight slowly, keeping tension on the forearm and biceps.
- 6
Finish your reps, then switch to the other arm.