In this lesson, you will learn how to perform a biceps concentration curl. The concentration curl (dumbbell or cable) isolates your biceps, meaning you lift the dumbbell using only the strength of your biceps. No other muscles assist in moving the weight. Additionally, you train one arm at a time. Find more biceps exercises at weight training and bodybuilding.
Execution
- Sit on the edge of a bench and slightly spread your legs.
- Lean forward slightly and rest the lower part of your triceps (elbow) on the inside of your thigh (near the knee). To make this more comfortable, you can elevate your heel.
- Throughout the exercise, keep your upper arm vertical. The other arm rests on the opposite leg.
- Start with your elbow fully extended and inhale before the first repetition.
- Curl the dumbbell up toward your shoulder and exhale slowly.
- Only your forearm moves; the rest of your body remains still.
- It’s very important to keep your upper arm vertical and avoid moving your shoulders.
- Concentration curls are usually done without twisting the dumbbell, but you can start with the thumb pointing toward the bench and twist the dumbbell as you curl it up.
- At the highest point, your biceps should be fully contracted.
- Don’t relax your wrist while curling—the forearm and hand stay straight.
- Slowly extend your arm again and inhale.
- The lowering phase should be slightly slower than the lifting phase.
- Don’t let the weight drop.
- Some people fully extend the elbow; others prefer to keep it slightly bent.
- As long as you control the weight and don’t let it fall on your joint, straightening the arm is fine.
- If you have elbow problems or use very heavy dumbbells, avoid fully extending the arm.
Advice
- I recommend doing 2 sets of 8 to 12 repetitions per arm.
- There are two types of concentration curls: the dumbbell concentration curl and the cable concentration curl. The cable version trains the biceps from a different angle.
- If you want to perform negative repetitions, you can assist yourself with the opposite arm.
Suggestions
- Anatomy of the Biceps
- Chin-Up
- Barbell Biceps Curl
- Preacher Curl
- Dumbbell Hammer Curl
- Cable Hammer Curl with Rope Attachment
- Incline Dumbbell Curl
