The standing dumbbell reverse curl hits both the biceps and forearms hard. Grab a dumbbelland stand straight up holding the dumbbellon your thighwith your palmfacing you (reverse grip).

Take the weight off your body, so the forearms are biceps are tight. This is the starting position for the exercise.

Keeping your elbowfixed in place, shoulders back, and eyes facing forward, slowly curl the dumbbellup as far as possible.

Squeeze, and then slowly lower the dumbbellback to the starting position.

Repeat for desired reps and, then repeat with your opposite arm.

Exercise Tips:

Do not "swing" as you curl the weight up, as this will assist your arms in moving the weight.

Keep your elbows by your sides. Do not let them come forward as you curl the dumbbellup. This will bring your front shoulders into play, and you want to keep the emphasis on your forearms and biceps.