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Visual demonstration of the Dumbbell Seated Reverse Grip Concentration Curl exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbells
Exercise guide

Dumbbell Seated Reverse Grip Concentration Curl

4 steps Updated 29/08/2026

Dumbbell Seated Reverse Grip Concentration Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. 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.
  2. Allow the dumbbell to hang straight down towards the floor while keeping your arm fully extended.
  3. Curl the dumbbell upward towards your shoulder by bending your elbow, focusing on engaging your biceps and forearms.
  4. 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.
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Last updated: 29/08/2026

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Dumbbell Seated Reverse Grip Concentration Curl

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