Reverse Grip Concentration Curl.

Make every rep count.

1. 01

   Grab a dumbbell and sit tall on a flat bench with your feet planted.

2. 02

   Hinge forward slightly. Brace your working elbow against the inside of your thigh near the knee, and place your non-working hand on the opposite knee for stability.

3. 03

   Hold the dumbbell with a pronated (palms-down) grip. Take a breath, keep your shoulder down and back, and curl only at the elbow—don’t swing or use momentum.

4. 04

   Squeeze at the top when your biceps are fully contracted.

5. 05

   Lower slowly back to the start under control, keeping your elbow pinned in place.

6. 06

   Complete all reps, then switch arms and repeat.