Concentration Curl
Biceps ·Dumbbell ·Beginner
How to do Concentration Curl
- Sit on the edge of a bench with your feet planted wide and a dumbbell in one hand.
- Lean forward slightly and brace the back of your working arm against the inside of your thigh.
- Let the dumbbell hang at full arm extension with the palm facing the opposite leg.
- Curl the dumbbell up toward your shoulder by bending only at the elbow, keeping the upper arm pinned.
- Squeeze the biceps hard at the top with the dumbbell close to your shoulder for a one-second hold.
- Lower the dumbbell slowly to full extension over 2 to 3 seconds, then repeat before switching arms.
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