Reverse Grip Concentration Curl

Reverse Grip Concentration Curl

The Reverse Grip Concentration Curl is an effective exercise for isolating and strengthening the brachialis muscle, which lies underneath the biceps. By using a reverse grip, this variation emphasizes the forearms and helps in developing a more balanced arm.

How to do Reverse Grip Concentration Curl

1. Sit on a bench: Sit on the edge of a flat bench with your feet firmly on the ground, legs spread apart.
2. Hold the dumbbell: Grip a dumbbell with your palm facing downward (reverse grip).
3. Position your arm: Rest your elbow on the inside of your thigh, letting the dumbbell hang towards the floor.
4. Curl the weight: Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary. Focus on using your forearm and brachialis muscle to lift the weight.
5. Pause and squeeze: At the top of the movement, pause and squeeze the muscle before slowly lowering the dumbbell back to the starting position.
6. Repeat: Complete the desired number of repetitions before switching to the other arm.

Form Tips

• Keep your back straight: Maintain a neutral spine throughout the exercise to avoid unnecessary strain.
• Control the movement: Focus on slow, controlled movements, particularly on the way down to maximize muscle engagement.
• Avoid swinging: Don’t use momentum to lift the weight; instead, rely on the targeted muscles.

Muscles Targeted

• Primary Muscles: Brachialis, Brachioradialis
• Secondary Muscles: Biceps Brachii, Forearm Flexors

This exercise is an excellent addition to your arm workout routine, helping to build strength and definition in the brachialis and forearms.