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Upper Arms · Dumbbell
Dumbbell Seated Reverse Grip Concentration Curl
Dumbbell Seated Reverse Grip Concentration Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Dumbbell Seated Reverse Grip Concentration Curl
- Sit on a bench with your legs spread and your feet flat on the floor. Hold a dumbbell in your right hand with an overhand grip (palm facing down), lean forward and place your right elbow against the inside of your right thigh.
- Allow the dumbbell to hang straight down towards the floor while keeping your arm fully extended.
- Curl the dumbbell upward towards your shoulder by bending your elbow, focusing on engaging your biceps and forearms.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions.
Form tips
- Focus on squeezing your biceps and forearms at the top of the curl.
- Ensure your wrist remains straight and aligned with your forearm.
- Start with a lighter weight to ensure proper form.
Dumbbell Seated Reverse Grip Concentration Curl alternatives
More biceps exercises
Dumbbell Seated Reverse Grip Concentration Curl FAQ
What muscles does Dumbbell Seated Reverse Grip Concentration Curl work?
Dumbbell Seated Reverse Grip Concentration Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Seated Reverse Grip Concentration Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Seated Reverse Grip Concentration Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Seated Reverse Grip Concentration Curl good for beginners?
Yes. Dumbbell Seated Reverse Grip Concentration Curl is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Dumbbell Seated Reverse Grip Concentration Curl burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Dumbbell Seated Reverse Grip Concentration Curl?
Other exercises for the biceps include Barbell Seated Concentration Biceps Curl, Band Concentration Curl, Kettlebell Concentration Curl and Cable Reverse Curl.
For developers
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