Reverse Grip Concentration Curl
Complete guide to Reverse Grip Concentration Curl. Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Reverse Grip Concentration Curl
Grab a dumbbell and sit on a bench with your feet flat on the floor.
Lean forward slightly and brace the back of your working arm against your inner thigh.
Hold the dumbbell with an overhand grip and let your arm hang straight down.
Engage your abs and take a breath.
Curl the dumbbell up toward your shoulder, squeezing your forearm at the top and exhale.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |