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Concentration Curls

Exercise Data

Type: Strength Main Muscle Worked: Biceps Other Muscles: Forearms Equipment: Dumbbell Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull
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9.0

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Excellent

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Concentration Curls
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Concentration Curls
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Concentration Curls Guide

Main Muscle: Biceps

  1. 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.
  2. 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.
  3. 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.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
  5. 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.

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Review: Concentration Curls

Exercise Rating
10/10

Apr 11, 2015 3:28 PM: Great and Simple

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Tip: Concentration Curls

Exercise Rating
10/10

Oct 15, 2014 7:06 PM: Read an article in TRAIN Magazine November 2014 issue about bicep muscle activation related to bicep exercises:

Concentration Curl: 97%
Cable Curl: 81%
Chin-Up: 80%
Barbell Curl: 78%
EZ-Curl (Wide Grip): 75%
EZ-Curl (Narrow Grip): 73%
Incline Curl: 71%...+See More

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Review: Concentration Curls

Exercise Rating
10/10

Mar 21, 2014 2:38 PM: Great

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Review: Concentration Curls

Exercise Rating
10/10

Mar 21, 2014 2:37 PM: Great

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Review: Concentration Curls

Exercise Rating
10/10

Mar 21, 2014 2:36 PM: Great

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Review: Concentration Curls

Exercise Rating
10/10

Mar 21, 2014 2:30 PM: Great

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Tip: Concentration Curls

Exercise Rating
10/10

Feb 13, 2014 9:04 AM: at the top of the curl twist your wrist helps firm you muscle faster

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Review: Concentration Curls

Exercise Rating
8/10

Jan 21, 2014 5:04 PM: One of my favorite workouts!

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Tip: Concentration Curls

Exercise Rating
9/10

Dec 15, 2013 5:53 PM: I do a variation of this exercise were you put very heavy weight on it so that you can not lift it up alone with that arm then using other arm to hoist it up. You you very slowly do a negative rep going as slowly as possible until you reach the ground and putting all focus on the bicep do that 5-10...+See More

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Review: Concentration Curls

Exercise Rating
9/10

Oct 21, 2013 8:13 AM: great exercise, especially when a partner is not available.

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