Dumbbell reverse-grip concentration curl


Exercise details

  • Target muscle: Brachioradialis
  • Synergists: Biceps Brachii, Brachialis
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Holding a dumbbell in your left hand, sit on a bench with your legs apart.
  2. With your left arm almost fully extended, rest your elbow against the inside of your left thigh.
  3. Pronate your wrist so that your palm faces backward.
  4. Rest your right arm on your right thigh to support your back.

Execution

  1. Exhale as you curl the dumbbell up towards your shoulder.
  2. Hold the contracted position and squeeze your biceps for a count of two.
  3. Inhale as you slowly lower the dumbbell to the starting position.
  4. Repeat for the desired number of repetitions.
  5. Repeat with your right arm.

Comments and tips

  • Keep your elbow lower than the top of your thigh so that your elbow doesn’t pivot on your thigh.
  • Keep your back straight and your upper arm still. Only your forearm should move.
  • Do not allow your elbow to lock out when you extend your arm.
  • Your brachioradialis is an elbow flexor, along with your brachialis and biceps brachii. Your brachioradialis is the primary elbow flexor (and therefore the target) in the dumbbell reverse-grip concentration curl because the pronation of your forearm places your biceps brachii in a position of mechanical disadvantage.
  • Other exercises that target your brachioradialis include the dumbbell hammer curl and barbell reverse curl.

Dumbbell reverse-grip concentration curl video


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