Demo & instructions
Concentration Curl
Also known as: Seated Concentration Curl, Dumbbell Concentration Curl
Instructions
Seated with your elbow braced against your inner thigh, you curl one dumbbell at a time. The braced arm cannot swing, so every bit of the lift comes from the biceps.
- Movement
- Elbow flexion
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Sit on a bench or sturdy chair with your feet wide and a dumbbell in one hand.
- 2Lean forward a little and rest the back of your upper arm against the inside of the same-side thigh.
- 3Let the arm hang straight with your palm facing the opposite leg.
Execution
- 1Curl the dumbbell up toward your shoulder without moving your upper arm.
- 2Squeeze hard at the top for a moment.
Target
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
