How to: Concentration Curl
Primary Muscles Used:Arms, Biceps
Exercise Families:Elbow Flexion
- Holding a dumbbell in your right hand, sit down on the end of a bench with legs wide and feet planted on the floor. Hinge forward from your hips slightly and rest your right elbow on the inside of your right knee. Extend your arm to hold the dumbbell just above the floor in an underhand grip (palm facing up). This is your starting position.
- Inhale. Exhale. While keeping your upper arm as still as possible and firmly pressed into your knee, bend your elbow to bring the dumbbell up towards your shoulder.
- Inhale. Extend your elbow to lower the dumbbell and return to the starting position. Complete half of the specified number of repetitions on the same side before completing the remaining repetitions on the other side.
Alternative Exercises for Biceps
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.