How to do the Dumbbell Seated Reverse Grip Concentration Curl
Dumbbell Seated Reverse Grip Concentration Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Seated Reverse Grip Concentration Curl demonstration · © GymiaFit
Dumbbell Seated Reverse Grip Concentration Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Seated Reverse Grip Concentration Curl step by step
- 1Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
- 2Rest your elbow on the inside of your thigh, just above the knee.
- 3Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
- 4Pause for a moment at the top, squeezing your biceps.
- 5Inhale and slowly lower the dumbbell back to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms.
Dumbbell Seated Reverse Grip Concentration Curl — questions
What muscles does the Dumbbell Seated Reverse Grip Concentration Curl work?
The Dumbbell Seated Reverse Grip Concentration Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Seated Reverse Grip Concentration Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Seated Reverse Grip Concentration Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Seated Reverse Grip Concentration Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Seated Reverse Grip Concentration Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.