Curl concentrado con mancuerna agarre prono

Cómo hacer el curl concentrado con mancuerna agarre prono

Male

Dumbbell Seated Revers grip Concentration Curl

Muscles involved

Forearms

Biceps

Brachial

Mastering the dumbbell seated reverse grip concentration curl will give you incredible confidence in your arm training technique. By resting your arm firmly against your thigh, you completely eliminate cheating or momentum, forcing every single rep to be pure, isolated work. You will feel a deep, burning sensation spreading through your forearms, biceps, and brachialis as you maintain a solid pronated grip on the dumbbell. A great set of this exercise is not about lifting heavy weight, but about feeling the precise tension build up as you raise and lower the dumbbell under full control. Finishing a clean set with total control leaves you with an unbeatable pump and the satisfying knowledge that your execution was spot on from start to finish.

How to do it

1. Sit on a bench with a dumbbell in one hand and your legs apart. 2. Support your arm on the inside of your thigh and let the dumbbell hang. 3. Lean forward and bend your elbow, bringing the dumbbell towards your shoulder. 4. Lower in a controlled manner to the starting position and repeat before changing arms.

Equipment required

Mancuernas

Muscles worked

Tips

- Isolate the movement in your biceps, avoiding swinging your torso or arm. - Keep the elbow of the working arm supported on the inside of your thigh. - Slightly rotate your wrist (supination) at the end of the curl for a complete biceps contraction.