Dumbbell Seated Reverse-Grip Concentration Curl

Expert Advice

Focus on keeping your palm facing downwards throughout the exercise to effectively target the brachioradialis muscle in the forearm.

How-to-do Steps

Sit on a bench and hold a dumbbell with an underhand grip (palm facing up).
Lean forward slightly and place the back of your upper arm against your inner thigh.
Curl the dumbbell towards your shoulder, keeping your arm stationary.
Pause at the top of the curl, then slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions before switching arms.

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Muscles Worked

Dumbbell Seated Reverse-Grip Concentration Curl primarily targets the Forearms, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Forearms50%

Secondary

Biceps50%

Equipment

Dumbbell

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 12-15

Intermediate3 x 10-12

Advanced4 x 8-10

Frequently Asked Questions

What muscles does Dumbbell Seated Reverse-Grip Concentration Curl work?

Dumbbell Seated Reverse-Grip Concentration Curl primarily targets the Forearms. Secondary muscles involved include Biceps. It is classified as a Strength exercise performed with Dumbbell.

How many sets and reps should I do for Dumbbell Seated Reverse-Grip Concentration Curl?

For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.

Is Dumbbell Seated Reverse-Grip Concentration Curl suitable for beginners?

Yes, Dumbbell Seated Reverse-Grip Concentration Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.