Dumbbell Seated Reverse grip Concentration Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Sit on a bench with your legs spread and your feet flat on the floor. Hold a dumbbell in your right hand with an overhand grip (palm facing down), lean forward and place your right elbow against the inside of your right thigh.
2. Allow the dumbbell to hang straight down towards the floor while keeping your arm fully extended.
3. Curl the dumbbell upward towards your shoulder by bending your elbow, focusing on engaging your biceps and forearms.
4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions.

Form tips

• Focus on squeezing your biceps and forearms at the top of the curl.
• Ensure your wrist remains straight and aligned with your forearm.
• Start with a lighter weight to ensure proper form.