Reverse-Grip Concentration Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps
• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis

Holds

• Extensor Digitorum
• Extensor Carpi Ulnaris

Equipment

• Dumbbells
• Flat Bench

Technique

1. Sit on the end of a bench, feet wide, and hold a dumbbell with an overhand grip.
2. Wedge the back of the working upper arm against your inner thigh, arm straight.
3. Curl the dumbbell up with the knuckles facing up until the forearm is near vertical.
4. Lower slowly to a straight arm, finish the set, then switch arms.

Cues

• Keep the wrist flat, in line with the forearm.
• Use less weight than your normal concentration curl.

Common mistakes

• Letting the wrist bend back under the load.
• Lifting the elbow off the thigh.

Variations

• Standing Concentration Curl

Alternatives

• Preacher Curl
• Cable Concentration Curl
• Dumbbell Curl