Dumbbell Standing Reverse Curl

  1. Stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart. This will be your starting position.
  2. Hold the shoulders stationary. Curl the weights as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Pause for a second as you squeeze the muscles.
  3. Slowly lower the dumbbells back to starting position.
  4. Repeat for the required amount of repetitions.

Tips: You can perform this movement using a EZ-attachment hooked to a low pulley. This variation seems to really provide a good biceps peak at the end of the movement.