Dumbbell Concentration Bicep Curls

Dumbbell Concentration Bicep Curls

Type: Isolation Muscle: Biceps Equipment: Dumbbell

A bicep isolation exercise that targets the peak of the bicep muscle.

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+Limits momentum during curls
+Helps target each bicep
–Can strain wrists if not done improperly
–Can be difficult to maintain proper form

This exercise targets:

–

Biceps

–

Forearms

Ratios are approximate and can vary depending on form and technique.

How to perform

Sit on a bench, feet flat, knees wide; hold a dumbbell in one hand
Hinge forward slightly and rest that elbow against the inner thigh near the knee
Let the arm hang straight down, palm facing in, shoulder relaxed
Curl the dumbbell up by squeezing the biceps; rotate palm up as you lift
Keep the upper arm and body still; move only at the elbow
Pause and squeeze at the top, then lower slowly to a full stretch
Exhale up, inhale down; use a weight you can control without swinging