Concentration curls with a dumbbell
BicepsDumbbellIntermediate
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About
Concentration curls are performed while seated, using a single dumbbell, with the back of the upper arm resting against the inner thigh. This support keeps the upper arm stationary as the elbow flexes; it is a strict method for training the biceps, along with the brachialis and brachioradialis muscles.
How to do it
- 1Bend your arm, holding the dumbbell, toward the shoulder on the same side, while keeping your upper arm supported against your thigh and your wrist straight.
- 2Stop at the natural limit of your elbow flexion, ensuring your shoulder does not shift forward.
- 3Lower the weight in a controlled manner until your arm is fully extended; complete the set, then switch sides.
- Equipment
- Dumbbell
- Level
- Intermediate