10 Best Dumbbell Biceps Curl Reverse Alternatives for Any Setting
The Dumbbell Biceps Curl Reverse is done standing with dumbbells. Ranked closest by our scoring: the Biceps Leg Concentration Curl and the Bodyweight Side Lying Biceps Curl.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Biceps Curl Reverse
- Primary muscle
- Biceps
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Forearms
How to perform Dumbbell Biceps Curl Reverse
- Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Ranked Dumbbell Biceps Curl Reverse Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell Biceps Curl Reverse on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Biceps Leg Concentration Curl
70% match- Biceps
- Bodyweight
- Beginner
- Isolation
Pick this when you want to work the biceps one side at a time.
How to perform this exercise
- Sit on a bench with your legs spread apart and your feet flat on the ground.
- Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
- With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Movement: curl, the same as the Dumbbell Biceps Curl Reverse
- Primary muscle: biceps, the same as the Dumbbell Biceps Curl Reverse
- Equipment: bodyweight only, not free weights
- Body position: seated, not standing
2. Bodyweight Side Lying Biceps Curl
70% match- Biceps
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie on your side with your legs extended and your head supported by your arm.
- Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Movement: curl, the same as the Dumbbell Biceps Curl Reverse
- Primary muscle: biceps, the same as the Dumbbell Biceps Curl Reverse
- Equipment: bodyweight only, not free weights
3. Elevator
48% match- Upper Back
- Bodyweight
- Intermediate
- Compound
A looser match: it works the upper back rather than the biceps.
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your hips or cross them in front of your chest.
- Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
- Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: upper back, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Biceps Curl Reverse
4. Bodyweight Standing Row
47% match- Lats
- Bodyweight
- Beginner
- Compound
A looser match: it works the lats rather than the biceps.
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Grasp a bar or handles with an overhand grip, palms facing down.
- Keep your back straight and core engaged.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
- Slowly release and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Biceps Curl Reverse
- Balance: harder to stay steady on than the Dumbbell Biceps Curl Reverse
- Triceps
- Bodyweight
- Beginner
- Isolation
A looser match: it works the triceps rather than the biceps.
How to perform this exercise
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, not biceps
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not standing
- Lats
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight in front of you, gripping the bar or handles with a close grip.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Biceps Curl Reverse
- Balance: harder to stay steady on than the Dumbbell Biceps Curl Reverse
- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Biceps Curl Reverse
- Balance: harder to stay steady on than the Dumbbell Biceps Curl Reverse
8. Inverted Row
40% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Set up a bar at waist height or use a suspension trainer.
- Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
- Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
- Lean back, keeping your body straight and your heels on the ground.
- Pull your chest towards the bar or handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
9. Inverted Row Bent Knees
40% match- Upper Back
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Set up a bar at waist height and lie underneath it.
- Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- Position your body so that your heels are on the ground and your body is straight.
- Pull your chest up towards the bar by squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: upper back, not biceps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
10. Elbow Lift - Reverse Push-up
39% match- Upper Back
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
- Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
- Pause at the top for a moment, squeezing your upper back muscles.
- Slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: upper back, not biceps
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
Why You Might Need a Dumbbell Biceps Curl Reverse Alternative
You may substitute the Dumbbell Biceps Curl Reverse for several reasons: wrist pain from pronation, limited dumbbell options, or a desire to shift emphasis from the brachii to the brachialis or brachioradialis. Reverse curls place more load on the brachialis and forearm extensors; swapping exercises changes forearm rotation and moment arms. Choose movements that reduce wrist extension (keep the wrist straight and aligned with the forearm), limit elbow travel to isolate flexion, or convert to compound lifts to load the biceps under greater overall tension.
Dumbbell Biceps Curl Reverse FAQ
What muscles does Dumbbell Biceps Curl Reverse work?
Reverse curls primarily target the brachialis and brachioradialis, with the biceps brachii contributing less due to the pronated wrist. The movement emphasizes elbow flexion with the forearm pronated, increasing activation of the forearm extensors and changing the elbow flexor moment arm.
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