Smart Workout Diary

Dumbbell Reverse Concentration Curl

The dumbbell reverse concentration curl is a seated single-arm curl performed with an overhand grip and the elbow braced against the inner thigh. It primarily targets the forearms and brachioradialis, while the biceps assist with elbow flexion. It supports grip strength, forearm development, and balanced arm training.

Demonstration

Dumbbell Reverse Concentration Curl — demonstration 1
Dumbbell Reverse Concentration Curl — demonstration 2

Instructions

  1. Set up: Sit on a bench with your feet flat and knees apart. Hold one dumbbell with an overhand grip, palm facing down.
  2. Brace the arm: Lean slightly forward and place the working elbow firmly against the inner thigh. Let the arm hang nearly straight without locking the elbow.
  3. Curl: Keeping the upper arm still, curl the dumbbell toward the shoulder by bending the elbow. Keep the wrist neutral and the palm facing down.
  4. Lower with control: Pause briefly near the top, then slowly lower the dumbbell until the arm is nearly straight. Complete all repetitions, then switch sides.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light, controllable load: Avoid swinging or using the shoulder to lift the dumbbell.
  2. Keep the wrist neutral: Do not bend the wrist back or curl it upward during the repetition.
  3. Control the lowering phase: Lowering slowly helps maintain tension and avoids dropping into the bottom position.
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