Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps
Target Muscle Group

Forearms

Forearms Muscle Anatomy Diagram

Reverse Grip Concentration Curl Overview

The concentration curl is a bodybuilding favorite for building biceps.

Some promote the concentration curl claiming it to be an exercise guaranteed to produce a bicep pump and build the mind-muscle connection. 

With that said, the slow tempo typically used during the concentration curl is great for building the biceps and since it is a unilateral exercise, it helps work each bicep equally.

The reverse grip hand positioning will naturally make the biceps more involved in the exercise.

Reverse Grip Concentration Curl Instructions

  1. Select the desired weight from the rack, and sit in an upright position on a flat bench.
  2. Hinge forward and position your elbow near the base of your knee. Place your free hand on the other knee to stabilize yourself.
  3. Using a pronated grip (palms facing down), take a deep breath and curl the dumbbell towards your shoulder.
  4. Once the bicep is fully shortened, slowly lower the weight back to the starting position.
  5. Repeat for the desired number of repetitions on both sides.

Reverse Grip Concentration Curl Tips

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  • Maintain a slight bend in the elbow at the bottom of the movement to keep tension through the biceps.
  • Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind-muscle connection.
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