Dumbbell Seated Reverse Grip Concentration Curl

This is a bicep exercise performed while sitting down. You hold a dumbbell with your palm facing up and curl it toward your shoulder. It focuses on moving only your arm to squeeze the muscle tightly.

How to Perform

1Sit on a bench with your feet flat on the floor.
2Hold a dumbbell in one hand with your palm facing up.
3Rest your elbow against the inside of your thigh, close to your knee.
4Keep your upper arm still. Breathe out and lift the weight toward your shoulder.
5Pause at the top and squeeze your bicep muscle.
6Breathe in and slowly lower the weight back to the start.
7Finish all repetitions, then switch to the other arm.

Exercise Info

Primary Muscles

Biceps

Secondary Muscles

Forearms

Equipment

Dumbbell

Difficulty

Beginner

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