dumbbell concentration curl

Muscles worked

How to do dumbbell concentration curl

1. 1 Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
2. 2 Fully extend your arm and hold the dumbbell with an underhand grip.
3. 3 Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
4. 4 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
5. 5 Hold the contracted position for a brief pause as you squeeze your biceps.
6. 6 Inhale and slowly lower the dumbbell back to the starting position.
7. 7 Repeat for the desired number of repetitions, then switch arms.

More biceps exercises

• dumbbell cross body hammer curl · Dumbbell
• dumbbell cross body hammer curl v. 2 · Dumbbell
• Dumbbell Curl · Dumbbell
• dumbbell hammer curl · Dumbbell
• dumbbell hammer curl on exercise ball · Dumbbell
• dumbbell hammer curl v. 2 · Dumbbell
• dumbbell hammer curls (with arm blaster) · Dumbbell
• dumbbell high curl · Dumbbell