Concentration Curl

  • Sit with your feet wider than hip width apart. Place your left elbow on your left thigh with your hand relaxed. Let your right arm hang on the inside of your right thigh, elbow lightly touching your leg.

  • Curl the dumbbell with your right hand moving towards your right shoulder without swinging the arm or pushing your elbow into your thigh. Pause at the top then lower to starting position.

  • Bench or chair, dumbbell

  • Arms 

  • Biceps brachii, Brachialis, Brachioradialis

  • TIP: Your knees should be at a 90 degree angle to do this exercise. If you do not have a bench that low, you can do this on a ball or regular chair.

Variations for Concentration Curl

  • Rotating Bicep Curl

    Using two dumbbells requires each arm to work independently of each other. Using a rotation targets the biceps and the brachioradialis.

  • Preacher Curl

    This offers a slight incline to exercise the biceps from a different angle. It targets the brachialis.

  • Bicep Curl

    The classic bicep exercise that you can spice up in various ways to keep things interesting.

  • Barbell Bicep Curl

    You may be able to lift five or ten pounds more using a bar than with dumbbells for these bicep curls.


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