Dumbbell Seated Revers grip Concentration Curl exercise animation (Männlich)

Dumbbell Seated Revers grip Concentration Curl

Zielmuskel
Brachioradialis
Synergistenmuskeln
Biceps Brachii, Brachialis
Equipment
Dumbbell
Körperregion
Forearms
Typ
Strength

The dumbbell seated reverse-grip concentration curl is an isolation exercise that primarily targets the brachioradialis of the forearm, with the biceps brachii and brachialis assisting. Using an overhand (pronated) grip with your elbow braced against your inner thigh, it strips out momentum to build forearm size and elbow-flexion strength.

Dumbbell Seated Revers grip Concentration Curl: So führst du sie aus

  1. 1Sit on a bench with your feet flat and spread slightly wider than shoulder-width, leaning forward from the hips.
  2. 2Hold a dumbbell in one hand with an overhand (pronated) grip so your knuckles face up and your palm faces away from you.
  3. 3Brace the back of your working upper arm against the inside of your thigh, just above the knee, and let the dumbbell hang at arm's length.
  4. 4Keeping your upper arm pinned to your thigh, curl the dumbbell up toward your shoulder by bending only at the elbow.
  5. 5Lead with the back of your hand and squeeze the brachioradialis at the top without letting your wrist roll into a palm-up position.
  6. 6Pause briefly at the top, then lower the dumbbell under control until your arm is fully extended.
  7. 7Complete all your reps on one side, then switch the dumbbell to the other arm and repeat.

Technik-Tipps

  • Keep your wrist firm and neutral throughout — the overhand grip is what shifts the work onto the brachioradialis, so don't let it supinate.
  • Move slowly, especially on the way down, since the reverse grip is naturally weaker than a standard curl and benefits from time under tension.
  • Pin your upper arm against your thigh and keep it there so the elbow is the only joint that moves.
  • Start lighter than you would for a standard concentration curl; the forearm-dominant position cannot handle the same load.

Häufige Fehler

  • Letting the wrist rotate toward a palm-up grip during the curl, which hands the work back to the biceps and defeats the brachioradialis emphasis.
  • Swinging the torso or lifting the upper arm off the thigh to heave the weight up, which uses momentum and removes tension from the target muscle.
  • Going too heavy, which breaks form and risks straining the wrist or elbow because the reverse grip is a weaker position.
  • Cutting the descent short instead of fully extending the arm, which shrinks the range of motion and limits forearm development.

Häufig gestellte Fragen

What muscles does the dumbbell seated reverse-grip concentration curl work?

It primarily works the brachioradialis in the forearm, with the biceps brachii and brachialis assisting as synergists. The reverse (overhand) grip is what shifts emphasis onto the forearm.

Why use a reverse grip instead of a normal concentration curl?

An overhand, palms-down grip puts the biceps in a weaker pulling position and forces the brachioradialis to do more of the work, making it a better choice for building the forearm and a thicker-looking upper arm.

How many sets and reps should I do?

As a forearm isolation move, 2–4 sets of 10–15 reps per arm works well. Use a lighter weight than you would for a palm-up curl and focus on control rather than load.

Why does my wrist feel weak on this exercise?

That is expected — the reverse grip is naturally weaker than a supinated curl. Keep the weight light, hold your wrist firm and neutral, and the brachioradialis and forearm strength will build over time.

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