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Biceps · Dumbbell

Reverse Grip Concentration Curl

A movement that trains your biceps, done with a dumbbell. Your forearms help out.

Reverse Grip Concentration Curl, starting position

Muscles you'll work

Reverse Grip Concentration Curl muscles worked, front viewReverse Grip Concentration Curl muscles worked, back view
BicepsPrimaryForearmsSecondary

How to do it

  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.

More biceps exercises

Concentration CurlsStanding Concentration Curl21s Bicep CurlAlternate Hammer Curl
EquipmentDumbbell
Type—
Push or pull—
LevelBeginner

Log this lift and watch it climb

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.

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