Dumbbell Seated Reverse-Grip Concentration Curl

Dumbbell Seated Reverse Grip Concentration Curl

- A flat bench or sturdy chair
1. Starting Position
- Sit on the bench with your legs spread comfortably apart.
- Hold a dumbbell in one hand, using an underhand grip (palms facing up).
- Rest your elbow against the inside of your thigh for stability.

2. Body Positioning
- Keep your back straight and your shoulders relaxed.
- Ensure your feet are flat on the ground for better stability.
- Your non-working hand can rest on your opposite thigh or on your knee.

3. Execution
- Slowly curl the dumbbell upward by bending your elbow, keeping your upper arm stationary against your thigh.
- Squeeze your bicep at the top of the movement, holding for a brief second.

4. Lowering the Dumbbell
- Gradually lower the dumbbell back to the starting position, ensuring you maintain control throughout the movement.
- Avoid letting the weight drop quickly.

5. Repetitions and Sets
- Perform 8-12 repetitions on one side before switching to the other arm.
- Aim for 2-3 sets per arm based on your fitness level.

Tips

- Focus on controlled movements rather than using momentum to lift the weight.
- Ensure that your elbow stays close to your thigh during the curl to target the bicep effectively.
- Adjust the weight of the dumbbell as needed to maintain proper form throughout the exercise.