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Biceps · Dumbbell · Beginner

How to do 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.

Dumbbell Seated Reverse Grip Concentration Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Category
Biceps

How to do Dumbbell Seated Reverse Grip Concentration Curl, step by step

  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.

Muscles worked

Dumbbell Seated Reverse Grip Concentration Curl works your biceps as the main mover, with help from your forearms.

Track Dumbbell Seated Reverse Grip Concentration Curl in SPLYT

Dumbbell Seated Reverse Grip Concentration Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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