Dumbbell Seated Revers grip Concentration Curl
Target your brachioradialis and build forearm strength with the Dumbbell Seated Reverse Grip Concentration Curl.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Seated Revers grip Concentration Curl
Dumbbell Standing One Arm Reverse Curl
Forearms · Brachioradialis · Dumbbell
Dumbbell Seated Reverse Grip Biceps Curl
Forearms · Brachioradialis · Dumbbell
Dumbbell Seated Neutral Wrist Curl
Forearms · Brachioradialis · Dumbbell
Dumbbell One Arm Reverse Preacher Curl
Forearms · Brachioradialis · Dumbbell
Description
A seated, reversed grip exercise that targets the biceps using a dumbbell for isolated muscle growth.
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How to do Dumbbell Seated Revers grip Concentration Curl
- 01Setup
Sit on a bench with feet flat on the floor, slightly wider than shoulder-width apart. Grab a dumbbell with a reverse (pronated) grip, palms facing down.
- 02Setup
Lean forward slightly and brace the back of your upper arm or elbow against your inner thigh. Ensure your arm is fully extended and the dumbbell hangs towards the floor.
- 03
Exhale and slowly curl the dumbbell upwards towards your shoulder, keeping your upper arm stationary against your thigh. Focus on squeezing your brachioradialis at the top of the movement.
- 04
Inhale and slowly lower the dumbbell back to the starting position with controlled movement, fully extending your arm. Avoid letting the weight drop quickly.
Tips
- Maintain constant tension by not fully relaxing your arm at the bottom; keep a slight bend in your elbow to maximize engagement of the brachioradialis.
- Focus on the negative (eccentric) phase by controlling the lowering movement for 2-3 seconds to enhance muscle breakdown and growth.
- Minimize momentum by ensuring the movement comes solely from your forearm and elbow, avoiding any swinging or torso assistance.
- Keep your wrist straight and firm throughout the curl to maintain focus on the forearm muscles and prevent wrist strain.
Common mistakes
- Using too much momentum by swinging the weight up reduces brachioradialis activation; fix this by lowering the weight and focusing on strict, controlled form.
- Not fully extending the arm limits muscle stretch and range of motion; ensure a complete extension at the bottom of each rep to maximize muscle engagement.
- Allowing the elbow to lift off the thigh introduces unwanted shoulder movement; keep your elbow firmly pressed against your inner thigh throughout the entire movement for true isolation.
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What muscles does Dumbbell Seated Revers grip Concentration Curl work?
Dumbbell Seated Revers grip Concentration Curl primarily targets Brachioradialis. Secondary muscles include Biceps Brachii, Brachialis.
Is Dumbbell Seated Revers grip Concentration Curl good for beginners?
Dumbbell Seated Revers grip Concentration Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Seated Revers grip Concentration Curl?
You need Dumbbell to perform Dumbbell Seated Revers grip Concentration Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Seated Revers grip Concentration Curl?
Maintain constant tension by not fully relaxing your arm at the bottom; keep a slight bend in your elbow to maximize engagement of the brachioradialis. Focus on the negative (eccentric) phase by controlling the lowering movement for 2-3 seconds to enhance muscle breakdown and growth. Minimize momentum by ensuring the movement comes solely from your forearm and elbow, avoiding any swinging or torso assistance. Keep your wrist straight and firm throughout the curl to maintain focus on the forearm muscles and prevent wrist strain.
What are common mistakes when doing Dumbbell Seated Revers grip Concentration Curl?
Using too much momentum by swinging the weight up reduces brachioradialis activation; fix this by lowering the weight and focusing on strict, controlled form. Not fully extending the arm limits muscle stretch and range of motion; ensure a complete extension at the bottom of each rep to maximize muscle engagement. Allowing the elbow to lift off the thigh introduces unwanted shoulder movement; keep your elbow firmly pressed against your inner thigh throughout the entire movement for true isolation.
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Free · iPhone only · Available on the App Store