Concentration Curls

Exercise Description
Target Muscle Group	Bicep
Secondary Muscles	Forearm
Exercise Type	Strength
Equipment Required	Dumbbell
Experience Level	Beginner
Compound/Isolated	Compound
Force Type	Pull

Target Muscles: Bicep Brachii and Forearm

Concentration Curls Overview

The biceps muscle is responsible for flexing the elbow and turning the palm up. It is a relatively small muscle, but it is important for activities such as lifting weights, carrying groceries or packages, and opening doors. Working your biceps can help you to perform these activities more efficiently and with less pain.

The concentration curl is a weightlifting exercise that primarily targets the biceps muscle. The exercise can be performed with either free weights or a cable machine. To perform the concentration curl, you will need to select a weight that you can lift for 8-10 reps.

How to Do It

• Sit at the end of a bench, opening your legs in a V
• Lean forward, hold the dumbbell in one hand and rest your elbow on the inside of your thigh
• Putting your other elbow on the other thigh for stability, start curling your hands towards the shoulder
• When you reach the top, hold the dumbbell for a few seconds, feeling the biceps working, and then return to your original position, completing one rep
• Do not rest the hand on the floor until you finish all 12-15 reps.

Concentration Curls Tips

• When performing the concentration curl, be sure to keep your back straight and your head up.
• Do not allow your elbow to move past your shoulder.
• If you are using free weights, be sure to use a weight that is comfortable and does not cause pain.
• If you are using a cable machine, adjust the weight so that it is challenging but not impossible to lift.
• Never use momentum to lift the weight; instead, use your muscles to lift the weight.
• Stop if you experience pain in your elbow or shoulder.