Arms · Dumbbell
Dumbbell Seated Revers Grip Concentration Curl
How to do the dumbbell seated revers grip concentration curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on a bench and lean forward, bracing your working elbow against the inside of your thigh, holding a dumbbell with your palm facing down (pronated grip). Curl the weight up by flexing your elbow, then lower slowly. The reverse grip and braced elbow isolate the forearms and brachialis.
- 1Feel your forearms and brachialis work with the palm-down grip
- 2Keep your elbow braced against your thigh and still
- 3Squeeze at the top, then lower slowly through the full range
Common mistakes
- Don't swing the weight or let your elbow slide off your thigh
- Avoid rolling your wrist up; keep a strict pronated grip
- Don't rush the lowering phase
Muscles worked
The dumbbell seated revers grip concentration curl mainly works the forearms, with the biceps assisting.
- ForearmsPrimary
- BicepsSupport
Kovo programs the dumbbell seated revers grip concentration curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.