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Last updated March 5, 2026

BicepsForearms

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

Level: Intermediate
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.

Alternatives & variations

Explore similar movements targeting the same muscles.

View all exercises

Biceps Curl (Dumbbell)

Biceps Curl (Dumbbell)

Concentration Curl (Dumbbell)

Concentration Curl (Dumbbell)

Bicep (short Head)

Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Outer Bicep / Brachialis