Reverse-Grip Concentration Curl (Dumbbell)

A seated concentration curl variation performed with a pronated (palm-down) grip, shifting emphasis from the biceps to the brachialis and brachioradialis for greater forearm and upper-arm thickness development.

Instructions

1. Sit on a flat bench with your feet flat on the floor, knees bent and spread apart.
2. Pick up a dumbbell with one hand and place the back of your upper arm against the inner surface of your thigh, elbow slightly in front of your knee.
3. Rotate your forearm so your palm faces downward (pronated grip) with the dumbbell at full arm extension. This is your starting position.
4. Keeping your upper arm completely stationary against your thigh, curl the dumbbell upward by bending at the elbow.
5. Continue curling until your forearm is nearly vertical and the brachialis is fully contracted.
6. Hold the top position for a brief pause, then slowly lower the dumbbell back to the starting position with control.
7. Complete all repetitions on one arm before switching to the other side.

Tips

• The pronated grip reduces biceps involvement and forces the brachialis and brachioradialis to do the work — expect to use less weight than a standard concentration curl.
• Keep the back of your upper arm in firm contact with your thigh throughout the set; any elbow drift introduces momentum and reduces isolation.
• Lower the dumbbell with the same controlled tempo as you lift it — the eccentric is where the brachialis gains thickness.
• Avoid rotating your wrist during the rep; maintaining a consistent palm-down position is what differentiates this from a standard supinated concentration curl.
• Because the brachialis sits beneath the biceps, developing it adds visible upper-arm width even when the arm is not flexed.
• Use a conservative weight: the brachialis is smaller than the biceps and the pronated position provides less mechanical advantage.