Concentration curl

• The concentration curl is an effective way to isolate the biceps and create a well-defined peak.
• It can be performed in a bent-over, kneeling, or seated position, with the latter being the most popular.
• The exercise emphasizes strict form and tempo, making it great for feeling the mind-muscle connection.
• The concentration curl is usually performed with moderate to high reps, such as 8-12 or more reps per set, providing effective arm training even with relatively light weight.

1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Avoid swinging motions at any time.
5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

Variations: This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm. This is a more challenging version of the exercise and is not recommended for people with lower back issues.

1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

Variations: This exercise can be performed standing with the torso bent forward and the

1. Choose an appropriate weight for the dumbbell that you can comfortably lift and control.
2. Sit on a flat bench with your legs spread and knees bent, ensuring that your feet are firmly on the floor for stability.
3. Use your right arm to pick up the dumbbell, placing the back of your right upper arm on the top of your inner right thigh. Rotate your palm to face forward away from your thigh. This is your starting position.
4. While keeping your upper arm stationary, curl the weights forward by contracting your biceps as you exhale. Only your forearms should move during this exercise.
5. Continue curling the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. Make sure that the little finger of your arm is higher than your thumb for a good contraction.
6. Hold the contracted position for a second, squeezing your biceps.
7. Slowly lower the dumbbell back to the starting position as you inhale. Avoid any swinging motions throughout the exercise.
8. Repeat the exercise for the recommended number of repetitions, and then switch to the left arm.
9. If you want to challenge yourself further, you can perform the exercise standing with your torso bent forward and the arm in front of you. However, this variation requires extra effort to maintain stability and is not recommended for individuals with lower back issues.

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