Dumbbell Seated Reverse-Grip Concentration Curl

Expert Advice

Focus on keeping your palm facing downwards throughout the exercise to effectively target the brachioradialis muscle in the forearm.

Sit on a bench and hold a dumbbell with an underhand grip (palm facing up).
Lean forward slightly and place the back of your upper arm against your inner thigh.
Curl the dumbbell towards your shoulder, keeping your arm stationary.
Pause at the top of the curl, then slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions before switching arms.

Primary

Forearms50%

Secondary

Biceps50%

Equipment

Dumbbell

Exercise Type

Strength