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Dumbbell Seated Revers Grip Concentration Curl animation

So machst du: Dumbbell Seated Revers Grip Concentration Curl

ForearmsDumbbellIntermediate

The dumbbell seated reverse grip concentration curl is a precision movement that isolates the brachioradialis and extensor muscles of the forearm with surgical accuracy. Master this exercise and you build the kind of forearm thickness and grip strength that makes every pulling movement stronger.

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Beanspruchte Muskeln

Primär
Forearms
Sekundär
Grip

Schritt für Schritt

  1. Sit at the edge of a bench, plant your feet flat, and rest your working elbow against the inside of your thigh with a dumbbell held in a reverse grip, knuckles facing up.
  2. Brace your non-working hand against your opposite knee for stability and keep your torso upright throughout the set.
  3. Curl the dumbbell upward in a controlled arc, focusing on lifting through the knuckles while keeping your wrist straight and firm, never letting it collapse.
  4. Lower the dumbbell slowly over two to three seconds back to full elbow extension, resisting gravity the entire way down.

Häufige Fehler

  • Allowing the wrist to flex downward under load, which shifts stress off the target muscles, so actively hold the wrist neutral and rigid throughout every rep.
  • Using momentum by rocking the torso forward to initiate the curl, which defeats the isolation purpose, so anchor your elbow firmly to your thigh and move only at the joint.
  • Cutting the range of motion short at the bottom, which reduces time under tension, so fully extend the elbow at the bottom of each rep before initiating the next curl.

Profi-Tipp — At the top of each rep, pause for a full one-count and consciously press your knuckles toward the ceiling rather than simply holding the position, this subtle active squeeze recruits more brachioradialis fibers than passive peak contraction alone.

Sätze & Wdh. nach Ziel

Muskelaufbau3–4 sets × 10–15 reps
Stärker werden3–4 sets × 6–8 reps
Abnehmen / definieren3 sets × 12–20 reps

Pause: 60–90 sec between sets.

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