Dumbbell Seated Reverse Grip Concentration Curl

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet spread wider than shoulder-width apart.
2. Hold a dumbbell in one hand using a pronated (overhand) grip, with your palm facing your body.
3. Lean forward and brace the back of your upper arm, just above the elbow, against the inside of your same-side thigh.
4. Extend your arm fully toward the floor, keeping a slight bend in the elbow to maintain tension.

How to do it

1. Exhale and curl the dumbbell toward your shoulder by flexing the elbow, keeping your wrist firm and neutral.
2. Squeeze the brachialis and forearm muscles at the peak of the contraction for one second.
3. Inhale and slowly lower the weight back to the starting position using a controlled 3-second tempo.
4. Complete the desired number of repetitions on one arm before switching to the other.

Form checklist

• Keep the wrist straight and locked; do not let the weight pull your wrist into extension.
• Ensure the elbow remains pinned against the inner thigh to prevent shoulder involvement.
• Avoid using torso momentum or swinging the weight to complete the rep.
• Maintain a flat back and engaged core to stabilize your upper body.

Pro tips

• Grip the dumbbell as hard as possible throughout the set to maximize forearm recruitment and stability.
• Focus on the 'mind-muscle connection' with the brachioradialis, the thick muscle on the thumb-side of your forearm.

Make it harder

• Incorporate a 4-second eccentric phase to increase time under tension on the brachialis.
• Add a brief pause at the midpoint of the lowering phase to challenge isometric strength.

Frequently asked

What muscles does the dumbbell seated reverse grip concentration curl work?

The dumbbell seated reverse grip concentration curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell seated reverse grip concentration curl?

The dumbbell seated reverse grip concentration curl uses dumbbell.

Is the dumbbell seated reverse grip concentration curl good for beginners?

The dumbbell seated reverse grip concentration curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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