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Home > Bicep Exercises > Concentration Curl

Concentration Curl

This is a simple dumbbell isolation exercise which can be performed both at the gym or as part of a home workout, providing you have a dumbbell of course.. It's great for working the biceps and are very efficient at adding strength, definition and size to the front of the arms.



disclaimer advice

CONCENTRATION CURL
Exercise Type Primary Movers Secondary Movers
Isolation /
Free Weights 		Biceps None
Exercise Description:

1). Grasp a dumbbell with you right hand and sit on a flat bench with you feet placed shoulder width apart.

2). Rest you right upper arm (just above the elbow) on your right inner thigh and allow your arm to rest there with your palm facing away from your right leg.

3). With your forearm moving only, curl the dumbbell up towards your upper chest level.

4). Slowly and with control, lower the dumbbell back to the start position avoiding locking the elbow out. Once your set is complete, switch arms.

Video:
Exercise Tips:

  • To prevent any form of back injury during the concentration curl, you posture for this exercise should be slightly leaning forward whilst maintaining a nice straight back. Your torso and upper arm should be fixed throughout the execution and you can use your non working arm to hold onto your other leg for support. If you find that your upper arm is lifting from your inner thigh when curling you should lower the weight to focus the energy back onto your bicep.

    • Exercise Variations:

  • A good variation of this exercise that you can do would be the cable concentration curl. It's performed in the exact same method as above except for that the dumbbell is substituted for a cable handle using the low pulley.


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