# Dumbbell Reverse Concentration Curl

A seated one-arm concentration curl with an overhand grip, targeting the forearms and biceps. The upper arm rests against the thigh, so the elbow does the work without body momentum.

- Beginner · Isolation
- Equipment: Dumbbells, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-seated-reverse-grip-concentration-curl/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-reverse-concentration-curl/

## Muscles worked

- Forearms: 8/10
- Biceps: 8/10

## How to do the Dumbbell Reverse Concentration Curl

1. Sit on the bench with your feet apart and hold a dumbbell.
2. Rest your upper arm firmly against your inner thigh for stability.
3. Curl the weight up with your palm facing down, keeping your upper arm still.
4. Slowly lower the weight back down to the starting position.
5. Repeat on one side, then switch arms to match the repetitions.

### Full technique — 7 steps

1. Sit on a bench with feet set wide and hold a dumbbell in one hand.
2. Lean forward slightly and rest the back of your upper arm against your inner thigh.
3. Let the dumbbell hang below your shoulder with palm facing down and elbow nearly straight.
4. Curl the dumbbell toward your shoulder without letting your upper arm slide off the thigh.
5. Keep your palm facing down and your wrist straight through the whole curl.
6. Lower the dumbbell back to the hanging position until the elbow is nearly straight.
7. Finish all reps on one side, then switch arms and match the same standard.

## Common mistakes

- Upper arm drifting off thigh
- Turning the palms up
- Bending the wrist through the curl
- Cutting the bottom range short
- Twisting torso during the curl

## Form cues

- Use an overhand grip
- Wrists stay straight
- Curl toward same shoulder
- Don't lift the shoulder

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Barbell Reverse Concentration Curl](https://seto.fit/exercises/barbell-reverse-concentration-curl/), [Barbell Curl](https://seto.fit/exercises/barbell-curl/)
- **Resistance bands**: [Resistance Band Reverse Curl](https://seto.fit/exercises/resistance-band-reverse-curl/), [Resistance Band Zottman Curl](https://seto.fit/exercises/resistance-band-zottman-curl/)
- **No equipment**: [EZ Bar Spider Curl](https://seto.fit/exercises/ez-bar-spider-curl/), [Leg Resisted Biceps Curl](https://seto.fit/exercises/leg-resisted-biceps-curl/)
- **Kettlebell**: [Incline Bench Kettlebell Preacher Curl](https://seto.fit/exercises/incline-bench-kettlebell-preacher-curl/), [Kettlebell Concentration Curl](https://seto.fit/exercises/kettlebell-concentration-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Dumbbell Reverse Concentration Curl — Beginner**
- Harder: [Seated Zottman Curl](https://seto.fit/exercises/seated-zottman-curl/) — Beginner
- Harder: [Single Arm Dumbbell Zottman Preacher Curl](https://seto.fit/exercises/single-arm-dumbbell-zottman-preacher-curl/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Reverse Concentration Curl work?

Primary: Forearms 8/10, Biceps 8/10.

### Which joints does the Dumbbell Reverse Concentration Curl load?

Elbow: moderate, Wrist: moderate. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.

### When should I do the Dumbbell Reverse Concentration Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Dumbbell Reverse Concentration Curl?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Reverse Concentration Curl?

Barbell: Barbell Reverse Concentration Curl, Barbell Curl. Resistance bands: Resistance Band Reverse Curl, Resistance Band Zottman Curl. No equipment: EZ Bar Spider Curl, Leg Resisted Biceps Curl. Kettlebell: Incline Bench Kettlebell Preacher Curl, Kettlebell Concentration Curl.

### What is an easier version of the Dumbbell Reverse Concentration Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Dumbbell Reverse Concentration Curl?

Seated Zottman Curl (Beginner), Single Arm Dumbbell Zottman Preacher Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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