Dumbbell Seated Reverse Grip Concentration Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Seated Reverse Grip Concentration Curl

Step by step instructions, muscle activation and variants for the Dumbbell Seated Reverse Grip Concentration Curl.

MediumOuter forearm

About this exercise

A seated single-arm concentration curl performed with a reverse (pronated) grip, targeting the forearm extensors and brachialis. Bracing the elbow against the inner thigh eliminates momentum and focuses the effort on the forearm and outer biceps.

How to Perform

  • Sit on a flat bench with your legs apart and hold a dumbbell in one hand with a pronated (overhand) grip
  • Rest the back of your working upper arm against the inner thigh of the same-side leg
  • Lower the dumbbell toward the floor until the elbow is nearly straight
  • Curl the dumbbell upward toward your shoulder while keeping the pronated grip throughout
  • Squeeze at the top, then lower the dumbbell back to the starting position with control
  • Complete all reps on one arm before switching to the other

Muscle Activation

Primary
Outer forearm
Secondary
Biceps

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Seated Reverse Grip Concentration Curl

The Dumbbell Seated Reverse Grip Concentration Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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