Concentration Curl

strength / isolation

Beginner
Concentration Curl

strength / isolation

Beginner

Getting Started


  • 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.

Equipment

Dumbbells,  Flat Bench

Primary
Secondary
BicepsForearms