Seated Dumbbell Revers Grip Concentration Curl

Setup

1. 01Sit on a bench with feet wide and a dumbbell in one hand.
2. 02Hinge forward and brace the back of that upper arm against the inner thigh.
3. 03Turn the palm to face down and away in a pronated, reverse grip.
4. 04Let the arm hang toward the floor with the elbow nearly straight.

Execution

1. 01Curl the dumbbell up toward the opposite shoulder while keeping the palm down.
2. 02Keep the upper arm locked against the thigh; only the forearm moves.
3. 03Squeeze at the top, then lower slowly to full extension.
4. 04Finish the set and switch arms.

Checkpoints

• -The upper arm never leaves the inner thigh.
• -Grip stays pronated with a firm, straight wrist.
• -The torso holds its forward lean without rocking.
• -Each rep travels the full arc from straight to fully curled.

Common mistakes

• -Letting the wrist collapse backward under the reverse grip.
• -Rocking the torso to swing the weight up.
• -Allowing the palm to rotate toward supination mid-rep.
• -Using near-supinated-curl loads; the reverse grip needs much lighter weight.