Dumbbell Seated Reverse Grip Concentration Curl
Description
The dumbbell seated reverse grip concentration curl uses a pronated (palm down) grip during the concentration curl. The reverse grip shifts emphasis from the bicep peak to the brachialis and brachioradialis, the muscles underneath the bicep and on the upper forearm. It is a strong choice for arm thickness.
Muscle Group
Equipment Required
Dumbbell Seated Reverse Grip Concentration Curl Instructions
- Sit on the end of a flat bench with feet wide on the floor.
- Hold a single dumbbell in your right hand with palm facing down.
- Lean forward and rest your right elbow on your inner thigh.
- Allow the dumbbell to hang at full arm extension.
- Brace your core and keep your back straight.
- Curl the dumbbell up using a reverse grip throughout.
- Squeeze the brachialis at the top.
- Lower the dumbbell back down with control. Switch arms.
Dumbbell Seated Reverse Grip Concentration Curl Form & Visual
Dumbbell Seated Reverse Grip Concentration Curl Benefits
- Targets brachialis and brachioradialis
- Builds arm thickness
- Strict isolation pattern
- Different stimulus than supinated curls
- Strong forearm involvement
- Useful for arm specialization
Dumbbell Seated Reverse Grip Concentration Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii
Dumbbell Seated Reverse Grip Concentration Curl Variations & Alternatives
- Reverse Curl
- Hammer Curl
- Concentration Curl
- Dumbbell Curl
