Dumbbell Seated Revers Grip Concentration Curl

Also known as: seated dumbbell revers grip concentration curl

Intermediate

Biceps

Dumbbell

The point of Dumbbell Seated Revers Grip Concentration Curl is muscle you built on purpose; independent dumbbell loading is how it gets there.

How to do Dumbbell Seated Revers Grip Concentration Curl

Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
Rest your elbow on the inside of your thigh, just above the knee.
Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
Pause for a moment at the top, squeezing your biceps.
Inhale and slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch arms.

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Dumbbell Seated Revers Grip Concentration Curl Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Seated Revers Grip Concentration Curl Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Dumbbell Seated Revers Grip Concentration Curl

Easier progression

Dumbbell Seated Neutral Wrist Curl

Harder progression

Dumbbell Prone Incline Hammer Curl

Swap Dumbbell Seated Revers Grip Concentration Curl For

Band Concentration Curl

Barbell Standing Reverse Grip Curl

Ez Barbell Close-grip Curl

Dumbbell Seated Revers Grip Concentration Curl — Frequently Asked Questions

How do you do the Dumbbell Seated Revers Grip Concentration Curl?

Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up. Rest your elbow on the inside of your thigh, just above the knee. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Seated Revers Grip Concentration Curl work?

The Dumbbell Seated Revers Grip Concentration Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Seated Revers Grip Concentration Curl should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Seated Revers Grip Concentration Curl good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Seated Revers Grip Concentration Curl?

Try the Band Concentration Curl, Barbell Standing Reverse Grip Curl or the Ez Barbell Close-grip Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Seated Revers Grip Concentration Curl the same as the seated dumbbell revers grip concentration curl?

Yes. The Dumbbell Seated Revers Grip Concentration Curl is also commonly called the seated dumbbell revers grip concentration curl. Different gyms and training programs label it differently, but "seated dumbbell revers grip concentration curl" refer to this same movement.