Dumbbell Seated Revers grip Concentration Curl

Dumbbell Seated Revers grip Concentration Curl

The Dumbbell Seated Reverse Grip Concentration Curl is a highly targeted exercise that primarily targets the biceps brachii and forearms. This exercise is performed in a seated position, which helps stabilize the body and isolate the biceps, allowing for a more focused and controlled movement. To perform this exercise, you will need a dumbbell and an exercise bench or chair. Start by sitting on the edge of the bench with your feet flat on the floor, shoulder-width apart. Grasp the dumbbell with an underhand, or reverse, grip. Rest your elbow on the inside of your thigh, ensuring that your arm is fully extended and the dumbbell is hanging down towards the floor. Exhale as you curl the dumbbell towards your shoulder while keeping your elbow stationary. Focus on contracting the biceps and squeezing them at the top of the movement for maximum muscle activation. Inhale and slowly lower the dumbbell back to the starting position, maintaining control throughout the entire range of motion. It's important to note that proper form and technique are essential to get the most out of this exercise and prevent injury. Make sure to choose a weight that challenges you without sacrificing form. As with any exercise, progress gradually by increasing weights or repetitions over time to continue challenging your muscles and promoting growth. Incorporating the Dumbbell Seated Reverse Grip Concentration Curl into your arm routine can help improve the size and strength of your biceps, enhancing overall arm aesthetics. Remember to always consult with a fitness professional to ensure this exercise is suitable for your individual fitness level and goals.


  • Start by sitting on a bench with your back straight and your feet flat on the ground.
  • Hold a dumbbell in your left hand and place your right elbow on your right thigh, allowing your arm to extend straight down.
  • Keep your left elbow slightly bent and your upper arm against your inner thigh.
  • Curl the dumbbell up towards your shoulder, contracting your biceps muscles.
  • Squeeze your biceps at the top of the movement and pause for a brief moment.
  • Slowly lower the dumbbell back down to the starting position in a controlled manner.
  • Repeat the movement for the desired number of repetitions.
  • Switch arms and repeat the exercise with your right hand holding the dumbbell.
  • Ensure proper form and breathing throughout the exercise.

Tips & Tricks

  • Ensure proper form to target the biceps effectively.
  • Focus on the mind-muscle connection to maximize results.
  • Start with lower weights and gradually increase as you progress.
  • Perform the exercise on a stable surface to avoid injury.
  • Maintain a slow and controlled movement throughout the exercise.
  • Breathe rhythmically and avoid holding your breath.
  • Include variety by trying different grip positions for the dumbbell.
  • Incorporate other bicep exercises into your routine to enhance overall arm development.
  • Fuel your body with a balanced diet and sufficient protein for muscle recovery and growth.
  • Allow for adequate rest between sets and workouts to prevent overtraining.


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