Dumbbell Seated Double Concentration Curl
Isolate and pump up those biceps! The seated position and thigh support help you focus on a controlled curl.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit on a flat bench with your legs spread wide apart.
2. Lean forward slightly, keeping your back straight.
3. Hold a dumbbell in each hand with your palms facing forward and your arms hanging down between your legs. Ensure there is a slight bend at your elbows to keep the tension on your biceps.
4. Place your elbows against the insides of your thighs just above the knees for stability.
5. Slowly curl both dumbbells upwards towards your shoulders by contracting your biceps. Your upper arms should remain stationary, only your forearms should move.
6. Squeeze your biceps hard at the top of the movement.
7. Lower the dumbbells back to the starting position in a controlled manner, fully extending your arms.
8. Repeat for the desired number of repetitions and sets.
Ensure that you are using a weight that allows you to perform the exercise through the full range of motion with good form. Avoid swinging or using momentum to lift the weights.
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