Equipmentdumbbell
Difficultybeginner
bicepsupper arms
Dumbbell Seated Reverse Grip Concentration Curl
The dumbbell seated reverse grip concentration curl is an isolation exercise targeting the biceps, performed while seated with a dumbbell and a reverse (underhand) grip. It emphasizes strict form and muscle contraction.
Step-by-Step Form & Technique
- 1.Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
- 2.Rest your elbow on the inside of your thigh, just above the knee.
- 3.Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
- 4.Pause for a moment at the top, squeezing your biceps.
- 5.Inhale and slowly lower the dumbbell back to the starting position.
- 6.Repeat for the desired number of repetitions, then switch arms.
Secondary Muscles
forearms
Track Dumbbell Seated Reverse Grip Concentration Curl in RepEight
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