Dumbbell Concentration Curl
Expert Advice
Keep your upper arm stationary and focus on isolating the bicep muscle to prevent swinging or using momentum.
How-to-do Steps
- Sit on a bench with your legs spread and a dumbbell in one hand.
- Lean forward slightly and rest your elbow on the inside of your thigh just above the knee.
- Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- Lower the dumbbell back to the starting position with control.
- Repeat for the desired number of repetitions before switching arms.
Details
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Dumbbell
Exercise Type
Strength
