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Bicep Concentration Curls - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Biceps

Bicep Concentration Curls develop the height of the biceps, particularly the outer section. This exercise is one of the best means of peaking the bicep muscle, so use as much weight as you can handle. This is a very strict exercise so ensure that you focus on each movement. Remember, Concentration Curls are designed to build height not definition and it is imperative you concentrate on the contraction of the bicep to make this effective.

Bicep Concentration Curls - Exercise Workout & Technique

  • For this exercise you do not need a bench.
  • Taking a standing position, bend at the waist so that your upper torso is approximately parallel to the floor.
  • Grasp a dumbbell with the hand of the side you wish to train first.
  • Place the arm of the side not being trained on the knee to help you balance.
  • Holding your arm in the air, and resisting the urge to rest the elbow of the working arm against your leg, lift the dumbbell towards your shoulder.
  • As the weight is lifted, twist your hand so that the little finger is elevated to a line higher than the thumb.
  • At the high point, flex the bicep and pause.
  • Now lower the weight in a controlled manner back to the starting position.
  • Repeat for the specified repetition range.
  • Then swap over and repeat this exercise for the other side.

Bicep Concentration Curls - Tips & Safety

  • When you curl the dumbbell up, aim for the shoulder, not the chest area.
  • Do this exercise at the end, not at the start of your biceps training.
  • While a bench is not necessary, it may help to preserve a better posture to ensure that the bicep is isolated without risk of cheating.
  • The position of the upper arm changes the focus of your effort in this exercise. When your shoulder is positioned directly above your elbow, resistance increases as the dumbbell is raised and focused on the peak of the biceps. When your shoulder is positioned in front of the elbow, resistance is focused on the lower biceps.

Bicep Concentration Curls - Alternatives

  • Try sitting on a bench when completing Concentration Curls. It gives you greater stability and allows you to focus all of your effort on each curl. Resting the upper arm against the thigh, and placing your free hand on the opposite thigh to support yourself prevents movement at the shoulder.
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