Reverse Grip Concentration Curl
Trains the biceps. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Reverse Grip Concentration Curl
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Reverse Grip Concentration Curl trains
Technique
How to do the Reverse Grip Concentration Curl
- Sit on a bench with your feet flat on the floor and your legs spread. Hold a dumbbell in one hand with an overhand grip (palm facing down) and rest the back of that upper arm against your inner thigh, arm extended towards the floor.
- Curl the dumbbell upward towards your shoulder by bending your elbow, keeping your palm facing down throughout the movement.
- Squeeze your biceps and forearm at the top of the movement.
- Slowly lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Keep your upper arm braced against your inner thigh throughout to isolate the biceps and forearm.
- Maintain the overhand grip through the full range of motion to keep tension on the forearm muscles.
- Avoid swinging the weight; use a slow, controlled tempo.
- Exhale as you curl the dumbbell up and inhale as you lower it back down.
Substitutes
Swap Reverse Grip Concentration Curl for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Reverse Grip Concentration Curl for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.