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Concentration curls


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

Courtesy of, your Online Personal Trainer


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