Concentration Curls
Sit, knees apart, elbow on inner thigh, dumbbell in hand. Curl slowly to shoulder, keep upper arm still and wrist neutral; squeeze the biceps, then lower under control. Builds peak biceps strength and focus.
Updated
Primary muscles: Biceps. Equipment: Dumbbells.
Muscles worked
Primary
Equipment
How to do it
- Set up with upper arm braced against the inner thigh and wrists straight.
- Take an underhand grip and let the elbows start fully extended.
- Curl the weight by bending only the elbows.
- Stop before the elbows drift forward or the wrists fold.
- Squeeze briefly at the top.
- Lower for two counts back to full extension.
Watch for
- Elbows moving forward to shorten the rep.
- Shoulders shrugging to start the lift.
- Torso swinging to move the weight.
Breathing
Exhale as you curl up, inhale as you lower.
Tip
Choose a load that lets the last rep keep the same two-count lowering phase.
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