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Concentration curls

COURTESY OF GLOBAL FITNESS

Major muscles used

• Biceps

Performing concentration curls

• With a dumbbell in your right hand, palm facing away from body, sit on a flat exercise bench with your feet about shoulder-width apart, knees bent.
• Bend forward and extend your right arm between your legs so that your elbow and upper arm are braced against the inside of your thigh.
• You should be leaning slightly into the right side knee. Rest your other hand on your other thigh/knee, or hold your right elbow in place.
• Without bending your wrist, slowly curl (raise) the dumbbell up toward your shoulder, bracing your elbow against your thigh and leaning on your other hand for support.
• Hold for a brief second flexing your biceps.
• Return to the starting position in a slow, controlled manner.
• Switch arm positions and repeat.

Be careful

• Don't jerk the weight up. And don't let the weight just drop. Always use slow, controlled form.
• Don't lift your elbow away from your leg - this will simple mean your are cheating with a heavier weight.

Alternative exercises to concentration curls

• Incline dumbbell curls
• Cable curls

Courtesy of Global-Fitness.com, your Online Personal Trainer

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