Seated Reverse Concentration Curl
Differentiation: Mechanics
This variation of a Concentration Curl is unique from other Concentration Curl exercises. Here is how: you hold the dumbbell with a reverse grip. Using this grip engages your brachioradialis | as well as your bicep. You also perform this exercise one arm for a full set, | then switch the dumbbell to your other hand. Working individual sides allows you to intently focus on developing each bicep individually.
Starting Position
To get into starting position, do this...
1) While holding a dumbbell in one hand, sit on the bench.
2) Locate a movable flat bench.
3) Obtain one dumbbell.
4) Rest the dumbbells on or near your thighs until ready to begin.
5) Place your feet flat on the floor, just wider than shoulder-width apart.
6) Rest the elbow of the arm holding the dumbbell against your inner thigh - using an overhand grip.
7) Your arm should be fully extended to your ankle.
8) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight and your palm facing outward and downward, exhale as you raise the dumbbell up towards your chest.
3) ...until the dumbbell touches your shoulder.
4) This is the ending position.
5) At the top of the movement, squeeze your bicep and hold for a count of two seconds.
6) Then, inhale as you return the dumbbell to its starting position using a slow and controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbow pinned against the side of your thigh and only allow your bicep to lower the dumbbell.
Keep your body from swaying in an attempt to assist with lifting the dumbbell. By maintaining a stationary torso, you will ensure that your biceps get the maximum benefit possible.
Keep your upper arm stationary and focus on only moving your forearm.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.