How to do the Dumbbell Reverse-grip Concentration Curl
Sit on the end of a bench with legs apart and brace your elbow against your inner thigh.
Hold the dumbbell with an overhand grip, palm down and arm straight.
Curl the dumbbell toward your shoulder, keeping your wrist straight.
Lower slowly and finish your reps before switching arms.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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