Concentration Curl - Reverse Grip (Dumbbell)

Perform a concentration curl with your palm facing down (reverse grip). This shifts emphasis to the brachioradialis and forearm extensors while still working the biceps.

Quick facts

Difficulty: Moderate
Mechanic: Isolation
Force: Pull
Type: Strength
Injury Risk: Low
Hypertrophy: High
Calorie Burn: Low

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

bicepsbicep (short head)

Secondary

upper forearmforearm extensors

Equipment & setup

What you need and how to position yourself before starting.

Equipment

dumbbell

Movement pattern

Unilateral

Posture

Seated

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on the edge of a bench with feet flat and legs apart.
- Pick up a dumbbell with one hand using an overhand (reverse) grip, palm facing down.
Step 2Starting Position
- Lean forward slightly and brace the back of your upper arm against your inner thigh.
- Let the dumbbell hang at full arm extension.
Step 3Execution
- Curl the dumbbell upward by flexing at the elbow, keeping your palm facing down throughout.
- Focus on contracting the brachioradialis and biceps.
- Squeeze at the top of the movement for a moment.
- Slowly lower the dumbbell back to the starting position under control.
- Complete all reps, then switch arms.