Concentration Curls

GymDaze demonstration

Watch Concentration Curls

Technique

How to perform Concentration Curls

1. Sit on the bench with your feet apart and hold one dumbbell with the palm facing up.
2. Lean forward enough to brace the back of your upper arm against the inside of the same-side thigh.
3. Keep that upper arm still while curling the dumbbell toward your shoulder.
4. Lower slowly to the starting elbow position without swinging the weight.
5. Complete the set, then change arms and repeat the same setup.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.