The Dumbbell Seated Reverse Grip Concentration Curl is an isolation exercise that primarily targets the biceps. It is performed in a seated position with a dumbbell, and involves turning the palm of the hand upwards to engage the biceps in a slightly different way than a traditional curl.
How to perform
Step-by-step instructions:1. Sit on a bench or chair with your back straight and feet flat on the floor. Hold a dumbbell in one hand with an underhand or reverse grip (palm facing up).
2. Rest the back of your upper arm against the inside of your thigh on the same side as the dumbbell. Your elbow should be slightly bent and hanging over the edge of your knee.
3. Slowly curl the dumbbell upwards towards your shoulder, keeping your upper arm stationary and your palm facing up throughout the movement.
4. Squeeze your biceps at the top of the movement, then lower the dumbbell back down to the starting position in a controlled manner.
5. Repeat for the desired number of repetitions on one arm before switching to the other arm.
6. Make sure to keep your movements smooth and controlled, focusing on contracting the biceps throughout the exercise.
7. To increase the intensity, you can use a heavier dumbbell or adjust your grip slightly to target different areas of the biceps.
Note: It is important to warm up before performing this exercise to prevent injury and to consult with a fitness professional before starting any new exercise regimen.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.