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.
From the Shop
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.
Concentration Curl 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
Popular Workouts
Core Workouts
Belly Fat Burner Workout
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …
Lower Body Workouts
Brazilian Butt Workout
Want to know the secret to a perfect booty? Try this Brazilian butt workout to shape, lift and firm your booty fast! A 30-minute at-home exercise routine to tone …
Upper Body Workouts
30-Minute Upper Body Workout
Look your best and get your arms, shoulders, back, and chest in tip-top shape with this 30-minute upper body workout. This strength …
Leave a Reply
You must be logged in to post a comment.