Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Biceps
Target Muscle Group
Forearms
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
- Select the desired weight from the rack, and sit in an upright position on a flat bench.
- Hinge forward and position your elbow near the base of your knee. Place your free hand on the other knee to stabilize yourself.
- Using a pronated grip (palms facing down), take a deep breath and curl the dumbbell towards your shoulder.
- Once the bicep is fully shortened, slowly lower the weight back to the starting position.
- Repeat for the desired number of repetitions on both sides.
Reverse Grip Concentration Curl Tips
- 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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