Concentration Curls

Muscles Worked

Biceps

How to Perform Concentration Curls

Follow these steps to properly perform concentration curls:

1. Sit on a bench and bend down to pick up a single dumbbell.
2. With your elbow only slightly resting against the inside part of your thigh, raise the dumbbell up. Your arm should remain nearly perpendicular to the ground throughout the exercise. Move slowly enough that this takes about 2 seconds.
3. Stop when your forearm makes roughly a 45 degree angle with your upper arm.
4. Slowly lower the dumbbell back to the starting position. Do it slowly enough to at least count to 3.
5. Continue to raise and lower the weight without resting until you have completed the appropriate number of reps. You should be near muscle failure at the end of the set.

Precautions when doing this exercise:

1. If you raise the dumbbell too far up the weight will be resting instead of providing constant resistance to your bicep muscle.
2. Don't swing your body to move the weight. Use a lighter weight and do the exercise strictly to get the best results and prevent injury.
3. Don't rest your elbow on top of your thigh or press too hard into the inner part of your thigh. Your thigh is only meant to provide a guide for your arm.

Concentration Curls Demonstration Video