Seated single-arm curl performed with a pronated (reverse) grip, bracing the working upper arm on the inner thigh to isolate the biceps and forearm.
How to do the Reverse Grip Dumbbell Concentration Curl#
- Sit with feet flat and the working elbow pressed against the same-side inner thigh, holding a dumbbell with a pronated (palms-down) grip.
- Let the arm hang fully extended so the weight is near the floor.
- Keeping the upper arm stationary, flex the elbow to raise the dumbbell toward your shoulder, focusing on contracting the biceps.
- Briefly squeeze at the top, then lower the weight slowly back to the fully extended start position under control.
- Complete the desired reps, then switch arms and repeat.
Muscles worked#
Common mistakes#
- Letting the elbow move away from the thigh instead of staying braced.
- Using torso momentum or swinging to lift the weight.
- Bending the wrist and letting it do the work instead of the elbow.
- Choosing a weight that's too heavy, causing fast or jerky reps.
