Concentration Curl
- Main muscle
- Biceps
- Difficulty
- Beginner
- Movement
- Isolation · Single-joint
Equipment
- Dumbbells
- Weight bench
How to do it
- Sit on the end of a bench with your feet apart and hold a dumbbell in one hand.
- Rest the back of that upper arm against your inner thigh, arm straight down and palm facing forward.
- Curl the dumbbell up toward your shoulder, then lower it slowly.
- Finish your reps, then switch to the other side.
Do all reps on one side, then switch.
Beginner tip: Keep your upper arm pressed on your thigh; only the forearm moves.