Dumbbell Reverse-Grip Concentration Curl
Strengthen your forearms and biceps! This seated curl isolates muscles for a focused, effective workout. Get ready to feel the burn!
The Dumbbell Reverse-Grip Concentration Curl mainly works the biceps, with help from the forearms and chest. You'll need: dumbbells and exercise bench.
Required Equipment
Dumbbell Reverse-Grip Concentration Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Forearm Flexor (brachioradialis); Upper Chest (pectoralis major, clavicular head)
Dumbbell Reverse-Grip Concentration Curl Variations and Alternatives
How to do the Dumbbell Reverse-Grip Concentration Curl
Dumbbell Seated Reverse Grip Concentration Curl
A flat bench or sturdy chair
1. Starting Position
Sit on the bench with your legs spread comfortably apart.
Hold a dumbbell in one hand, using an underhand grip (palms facing up).
Rest your elbow against the inside of your thigh for stability.
Body Positioning
Keep your back straight and your shoulders relaxed.
Ensure your feet are flat on the ground for better stability.
Your non-working hand can rest on your opposite thigh or on your knee.
Execution
Slowly curl the dumbbell upward by bending your elbow, keeping your upper arm stationary against your thigh.
Squeeze your bicep at the top of the movement, holding for a brief second.
Lowering the Dumbbell
Gradually lower the dumbbell back to the starting position, ensuring you maintain control throughout the movement.
Avoid letting the weight drop quickly.
Repetitions and Sets
Perform 8-12 repetitions on one side before switching to the other arm.
Aim for 2-3 sets per arm based on your fitness level.
Tips
Focus on controlled movements rather than using momentum to lift the weight.
Ensure that your elbow stays close to your thigh during the curl to target the bicep effectively.
Adjust the weight of the dumbbell as needed to maintain proper form throughout the exercise.
Dumbbell Reverse-Grip Concentration Curl FAQs
What muscles does the Dumbbell Reverse-Grip Concentration Curl work?
The Dumbbell Reverse-Grip Concentration Curl mainly works the biceps, with help from the forearms and chest. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Dumbbell Reverse-Grip Concentration Curl?
Dumbbells and exercise bench.
What workout day should the Dumbbell Reverse-Grip Concentration Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Reverse-Grip Concentration Curl variations and alternatives?
Similar exercises include the Barbell Seated Close-Grip Concentration Curl, Barbell Standing Concentration Curl, Bicep Leg Concentration Curl and Bodyweight Seated Single-Arm Concentration Curl.
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