Concentration Curl | Illustrated Exercise Guide

Primary muscles: Biceps
Secondary muscles: Forearms, shoulders
Equipment: Dumbbells
Exercise for the opposite muscles: Tricep dips

CONCENTRATION CURL INSTRUCTIONS

1. Sit down on a bench holding a dumbbell in your left hand, and rest your elbow on the inside of your left thigh.
2. Squeeze the left biceps and bring the dumbbell toward your chest.
3. Lower the left arm to the starting position, repeat, and then switch arms.

PROPER FORM AND BREATHING PATTERN

Keep your chest up, face front, relax your neck and back, and breathe out as you curl and bring the dumbbell toward the chest. Inhale as you lower the dumbbell back to the starting position and be careful not to hyperextend your elbow.

EXERCISE BENEFITS

The concentration curl targets the biceps and helps to develop muscle strength and power. This exercise sculpts the front portion of the upper arm and improves body aesthetics and function.

DEMONSTRATION

SETS AND REPS

Do 2 to 3 sets of 8 to 12 repetitions, on each side. For a thorough arm workout pair concentration curls with tricep dips, cross chest curls and lying tricep extensions.

CALORIES BURNED

To calculate the number of calories burned doing the concentration curl, enter your weight and the duration of the exercise:

RELATED UPPER BODY EXERCISES

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Decline push up
Hindu push ups
One arm tricep push up
Bow and arrow squat pull

WORKOUT ROUTINES