- 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.
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Review: Concentration Curls
Jun 18, 2013 6:40 PM: Good
of people found this review helpful
Review: Concentration Curls
Apr 28, 2013 10:56 AM: ITS THE BEST EXERCISE FOR ME I LOVE IT!
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Tip: Concentration Curls
Apr 14, 2013 11:58 AM: Really helps that peak
of people found this review helpful
Review: Concentration Curls
Jan 26, 2013 8:00 PM: You can never go wrong with old school
of people found this review helpful
Review: Concentration Curls
Dec 15, 2012 12:16 PM: I find it usefull but can someone help me I have a 20kg dumbell set what weight and how many reps shall I do and how often
of people found this tip helpful
Tip: Concentration Curls
Nov 6, 2012 12:15 PM: Beginners should be VERY careful with this exercise. Too much weight too soon can cause tendon or ligament tears easily. Start with a very light weight for a couple of weeks first and build up the strength of the connective tissues in your elbow. You may be tempted to perform this exercise every day...+See More
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Review: Concentration Curls
Oct 3, 2012 6:12 PM: When taught about lifting, I was always told that to build muscle mass, I should do three sets of 8 reps of an exercise. That makes sense to me. The more I look into weight lifting more seriously, I see people post as on here, how they will do multiple exercises for the same muscle/muscle group. ...+See More
of people found this tip helpful
Tip: Concentration Curls
Sep 10, 2012 10:16 PM: Awesome curl to really work on that "peak" of your bicep. I prefer to do it at a lighter weight, slow, and controlled throughout the entire curl. Making sure to contract my bicep as hard as I can at the top.
of people found this review helpful
Review: Concentration Curls
Apr 29, 2012 7:03 PM: Concentrated curls don't do much for me. Too much give and feels awkward, one-arm cable curls or preacher curls are superior in my opinion
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Review: Concentration Curls
Apr 17, 2012 1:50 PM: I really enjoy finishing my workouts with this exercise. The blood is already pumped into the bicep with the previous bicep exercises I do, and what better way to hit the bicep peak than with this exercise. In my opinion, this is what really shapes the peak of the bicep.