Grab one dumbbell and sit down on a flat bench.
Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.
To perform the Concentration Curl with proper technique, follow these steps:
- Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.
- Hold a dumbbell in one hand and place the back of your upper arm against your inner thigh, just above the knee.
- Ensure your arm is fully extended, and your palm is facing inward.
- Curl the dumbbell upward while keeping your upper arm stationary and your back straight.
- Continue curling until your bicep is fully contracted and the dumbbell reaches your shoulder.
- Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat the same motion for the recommended number of repetitions, then switch to the other arm.
The Concentration Curl primarily targets the following muscle group:
Tips on doing this exercise
To maximize the effectiveness of your Concentration Curls, consider the following tips:
- Focus on isolating the bicep muscle. Keep your upper arm stationary throughout the movement and avoid using momentum to lift the weight.
- Control the eccentric (lowering) phase of the exercise to work the muscle fully.
- Keep your back straight and maintain a stable seated position throughout the exercise.
- Breathe naturally and exhale as you curl the weight upward.
Ensure safe and effective execution of the Concentration Curl by avoiding these common mistakes:
- Using excessive weight: Choose a dumbbell that allows you to maintain proper form and control throughout the exercise.
- Rounding your back: Keep your back straight and avoid hunching forward or leaning back excessively.
- Allowing your elbow to move away from your inner thigh: Keep your upper arm firmly pressed against your inner thigh for stability.
- Swinging or using momentum: Avoid using your body to generate momentum. Focus on controlled movements.
- Beginners: Start with 2-3 sets of 10-12 repetitions per arm.
- Intermediate: Aim for 3-4 sets of 8-10 repetitions per arm.
- Advanced: Perform 4-5 sets of 6-8 repetitions per arm