Dumbbell Reverse Concentration Curl — how to, muscles worked, alternatives

How to do the Dumbbell Reverse Concentration Curl

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

Full technique — 7 steps

Sit on a bench with feet set wide and hold a dumbbell in one hand.
Lean forward slightly and rest the back of your upper arm against your inner thigh.
Let the dumbbell hang below your shoulder with palm facing down and elbow nearly straight.
Curl the dumbbell toward your shoulder without letting your upper arm slide off the thigh.
Keep your palm facing down and your wrist straight through the whole curl.
Lower the dumbbell back to the hanging position until the elbow is nearly straight.
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

Compared with similar variants

	Dumbbell Reverse Concentration Curl	Hammer Curl	Alternating Dumbbell Curl	Barbell Curl
Level	Beginner	Beginner	Beginner	Beginner
Technique to learn	easy	easy	easy	easy
How tiring	low	low	low	low
Elbow	moderate	low	low	moderate
Wrist	moderate	low	low	low
Equipment	Dumbbells, Flat bench	Dumbbells	Dumbbells	Barbell

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

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

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 Beginner
This exercise Dumbbell Reverse Concentration Curl Beginner
Harder Seated Zottman Curl Beginner
Harder Single Arm Dumbbell Zottman Preacher Curl Intermediate

Too hard for now? Start with the Alternating Machine Biceps Curl.

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.