10 Best DB Seated Revers Grip Concentration Curl Alternatives for Gym

The 10 Best Dumbbell Seated Revers Grip Concentration Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Seated Revers Grip Concentration Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Dumbbell One Arm Reverse Preacher Curl

   98% match

   Biceps · Intermediate · Isolation

   Pick this when you want to work the biceps with less balance to manage.

   • Dumbbell

   How to perform it

   1. Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.
   2. Lower the dumbbell slowly until your arm is fully extended.
   3. Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Primary muscle: biceps, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Equipment: free weights, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Body position: seated, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Balance: easier to stay steady on than the Dumbbell Seated Revers Grip Concentration Curl
2. Play demonstration

   2. Dumbbell One Arm Hammer Preacher Curl

   95% match

   Biceps · Intermediate · Isolation

   The same equipment, taken with a neutral grip.

   • Dumbbell

   How to perform it

   1. Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
   2. Hold the dumbbell with a neutral grip (palms facing your body).
   3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the dumbbell back to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Primary muscle: biceps, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Equipment: free weights, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Body position: seated, the same as the Dumbbell Seated Revers Grip Concentration Curl
3. Play demonstration

   3. EZ Bar Seated Close Grip Concentration Curl

   95% match

   Biceps · Intermediate · Isolation

   A good swap when you have an EZ bar to work with, and it still works the biceps.

   • Ez-barbell

   How to perform it

   1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
   2. Rest your elbow on the inside of your thigh, just above the knee.
   3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Primary muscle: biceps, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Equipment: free weights, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Body position: seated, the same as the Dumbbell Seated Revers Grip Concentration Curl
4. 

   4. Concentration Curls

   95% match

   Biceps · Beginner · Isolation

   Pick this when you want an easier version that still works the biceps.

   • Dumbbell

   How to perform it

   1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
   2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
   3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
   4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
   5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Primary muscle: biceps, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Equipment: free weights, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Body position: seated, the same as the Dumbbell Seated Revers Grip Concentration Curl

5. 5. Dumbbell Concentration Curl

   95% match

   Biceps · Beginner · Isolation

6. 6. Dumbbell One Arm Seated Hammer Curl

   95% match

   Biceps · Beginner · Isolation

7. Play demonstration

   7. Dumbbell One Arm Zottman Preacher Curl

   95% match

   Biceps · Intermediate · Isolation

   The same equipment, taken with a mixed grip.

   • Dumbbell

   How to perform it

   1. Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
   2. Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
   3. Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
   4. At the top of the curl, rotate your wrist so that your palm faces up.
   5. Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Primary muscle: biceps, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Equipment: free weights, the same as the Dumbbell Seated Revers Grip Concentration Curl
   • Body position: seated, the same as the Dumbbell Seated Revers Grip Concentration Curl

8. 8. Zottman Preacher Curl

   95% match

   Biceps · Intermediate · Isolation

9. 9. One Arm Dumbbell Preacher Curl

   94% match

   Biceps · Beginner · Isolation

10. 10. Dumbbell One Arm Seated Bicep Curl On Exercise Ball

    94% match

    Biceps · Intermediate · Isolation