Single Arm Reverse Curl (Dumbbell)
The Single Arm Reverse Curl is a unilateral isolation exercise performed with a dumbbell to target the forearms and brachialis. By using an overhand grip, it emphasizes grip strength and helps balance arm development.
Forearm training requires careful volume management to avoid tendonitis and grip fatigue that might impact other lifts. The AI analyzes your RPE and historical performance to ensure you are stimulating the muscle without overtraining the delicate wrist extensors. Additionally, by integrating your recovery data and daily readiness, the app can adjust the weight or volume in real-time if your grip strength is compromised from previous heavy pulling sessions.
Form Cues
- Stand tall with a neutral spine and brace your core
- Grip the dumbbell with your palm facing down (pronated)
- Pin your working elbow firmly against your ribcage
- Curl the weight up slowly while keeping your wrist straight
- Lower the dumbbell with a controlled, 3-second tempo
- Don't swing your upper body to generate momentum
- Don't let your elbow drift forward or flare out
- Don't curl your wrist inward at the top of the movement
- Don't drop the weight quickly during the lowering phase
Common Mistakes
- Using excessive momentum to lift the weight
- Allowing the wrist to go limp or bend excessively
- Lifting the elbow away from the side
- Using a weight that is too heavy to control
Muscles Worked
This exercise primarily isolates the brachioradialis (the large muscle on the top of the forearm) and the brachialis, which sits underneath the biceps. While the biceps are recruited, the pronated hand position mechanically disadvantages them, forcing the forearms to do the majority of the work for thicker lower arms.
Primary
Secondary
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