Single Arm Dumbbell Reverse Curl
In SetGrip: Dumbbell Reverse Curl (Single Arm)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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An overhand grip on a single dumbbell hands the lead role to the brachioradialis and the muscles steadying your wrist, with the biceps assisting. One arm at a time keeps it strict, and the load will feel humbling next to a normal curl; roughly two-thirds of that weight is a sensible start.
How to do the Single Arm Dumbbell Reverse Curl
- Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.
- Keep your arm fully extended and close to your body, with your palm facing down.
- Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Single Arm Dumbbell Reverse Curl work?
The Single Arm Dumbbell Reverse Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Single Arm Dumbbell Reverse Curl good for beginners?
Yes. The Single Arm Dumbbell Reverse Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Single Arm Dumbbell Reverse Curl?
If you cannot do the Single Arm Dumbbell Reverse Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Barbell Reverse Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Dumbbell Reverse Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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