Concentration Curl

strength / isolation

Beginner

Get Started With Concentration Curl

1
Start by sitting on a bench with your feet flat on the ground and your legs spread apart.
2
Make sure your back is straight and your head is up.
3
Take a dumbbell in one hand and place the back of your elbow against the inside of your knee.
4
Slowly curl the weight up towards your shoulder and squeeze the bicep at the top.
5
Slowly lower the weight back down and repeat for the desired number of reps.
6
Switch arms and repeat the same steps on the other side.