The dumbbell reverse-grip concentration curl is an isolation exercise which targets the biceps brachii and brachioradialis muscles. The biceps are pretty self-explanatory for most people but for those not familiar with the brachioradialis, it’s a muscle which flexes the forearm at the elbow.
Now, any type of bicep curl with a neutral or pronated grip will hit the brachioradialis the best. But it does also get a little stimulation during regular bicep curls and back exercises as well. However, since we’re trying to isolate this muscle the focus will be on the dumbbell reverse-grip concentration curl which is effective.
In this Exercise
- Target Muscle Group: Biceps, Brachioradialis
- Type: Strength
- Mechanics: Isolation
- Equipment: Dumbbell, bench
- Difficulty: Beginner
Exercise Instructions
- To begin, sit on a bench with your dumbbell in one hand and legs spread apart.
- Rest your working arm against your inner leg and let the dumbbell hand down with arms fully extended.
- Keep your back straight and bend over to where your chest and armpit have no space between them.
- Exhale and curl the dumbbell up towards your shoulder.
- Hold for a couple of seconds.
- Inhale and slowly return to the starting position.
- Repeat for the desired number of repetitions.
- Repeat with your opposite arms.
Variations & Tips
- You can perform this movement standing up and also with cables.
- Don’t lock out at the bottom of the exercise.
- Keep your elbow lower than the top of your thigh so your arms don’t move during the exercise.
- The dumbbell reverse-grip concentration curl isolates only the bicep and brachioradialis muscles.
Watch: How to do a dumbbell reverse-grip concentration curl
