Dumbbell Reverse-Grip Concentration Curl for Biceps & Arms

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

1. To begin, sit on a bench with your dumbbell in one hand and legs spread apart.
2. Rest your working arm against your inner leg and let the dumbbell hand down with arms fully extended.
3. Keep your back straight and bend over to where your chest and armpit have no space between them.
4. Exhale and curl the dumbbell up towards your shoulder.
5. Hold for a couple of seconds.
6. Inhale and slowly return to the starting position.
7. Repeat for the desired number of repetitions.
8. 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

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