Concentration Curl
Isolate & build your biceps with Concentration Curls! A focused exercise for maximum muscle engagement.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit down on a bench with your feet firmly planted on the floor, approximately shoulder-width apart.
2. Hold a dumbbell in your right hand and lean forward slightly. Spread your knees to stabilize your position.
3. Place your right upper arm on the inside of your right thigh. Your arm should be fully extended, and the dumbbell should be above the floor.
4. With your left hand, grasp the left knee or the edge of the bench for support.
5. Now, without moving your upper arm, curl the dumbbell upwards towards your shoulder by contracting your biceps. Keep your upper body still and focus on isolating the movement to just your lower arm.
6. At the top of the movement, squeeze your bicep, and then slowly lower the dumbbell back to the starting position.
7. Do not rush the movement, and avoid swinging or using momentum to lift the weight. Control is key for maximal bicep engagement and safety.
8. Once you've completed your desired reps with your right arm, switch the dumbbell to your left hand and repeat the steps to complete a set for your left bicep.
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