- Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Variations: This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm. This is a more challenging version of the exercise and is not recommended for people with lower back issues.
Discounts & Deals - Sign Up!
Click to enlarge
of people found this review helpful
Review: Concentration Curls
Dec 20, 2011 3:11 PM: great exercise
of people found this review helpful
Review: Concentration Curls
Dec 8, 2011 4:04 PM: Great workout, it allows you to lift heavier, heres a tip...you can use your free hand to help lift if ever you feel like you can't finish those last reps...
of people found this tip helpful
Tip: Concentration Curls
Nov 15, 2011 12:18 PM: One of the best exercises to work the peak of your bicep, the bump where your forearm goes into your biceps. For bicep peak isolation, I usually couple these with preacher curls
of people found this tip helpful
Tip: Concentration Curls
Nov 14, 2011 4:36 AM: Add in a concentration hammer curl at the second half of your set to feel a better burn on your biceps.
of people found this review helpful
Review: Concentration Curls
Sep 16, 2011 12:17 PM: It feels more painful , I like it .
of people found this review helpful
Review: Concentration Curls
Jul 25, 2011 11:51 AM: feels great and doesnt feel like its over straining your muscles while giving you a great rip on your biceps
of people found this review helpful
Review: Concentration Curls
Apr 1, 2011 10:14 PM: great bicep workout for all-around trainers
of people found this review helpful
Review: Concentration Curls
Jun 17, 2010 1:45 AM: I like this exercise,you can cheat easily,and lift heavy weights
of people found this review helpful
Review: Concentration Curls
May 11, 2010 6:44 PM: good work out
of people found this review helpful
Review: Concentration Curls
Apr 24, 2010 8:56 AM: Nice tip about the little finger being higher than the thumb.