The Concentration Curl


concentration curl
Exercise Profile

Primary Muscle Group(s): Biceps

Secondary Muscle Group(s): Shoulders (Front), Forearms


Exercise Instructions

1. Sit at the end of a flat bench. Rest one elbow on the inside of your thigh and the non exercising hand on your free leg. Keep your feet flat on the floor.

2. Exercise one arm at a time. Holding a light dumbbell, curl the straight arm upward slowly until your arm is at it's flexed position. Slowly lower the dumbbell back to the start position. Raise and repeat. Immediately after training one arm, train the other in the same manner.

Description

As the name of this exercise implies, the concentration curl is all about mental effort as it is muscle effort. To really get the most from this exercise, you really have to contract your biceps throughout the entire range of motion.

The amount of weight used is not as important as concentrating on moving the weight from the starting postition to the ending position. It is very important that you come down nice and slow on the descending phase of the movement (coming down).

This is an isolation exercise that can be done standing up or on a bench. I personally prefer a bench but it's all about personal preference.

Press play to view an instructional video.



Get Lean and Ripped for Summer!

Summer is fast approaching! Do you need to lean up and get ripped? Lose up to 50 pounds of body weight and gain up to 50% more strength before summer! My unique "Summer Tune Up" program is a 4 month system that uses special weight training routines and meal plans designed for one thing...Losing gobs of ugly body fat and building lean, strong muscles.

Regardless if you need to lose 20, 30 or 50 pounds, get strong and build muscle my unique Summer Tune Up Program will work no matter your situation - Whether:

  • You're a complete beginner or advanced trainer!
  • You are female or male!
  • You're young or old!
  • You want to get strong and build / tone lean muscles!

My program will work with any type of equipment including basic home gyms or equipped commercial gyms! Get on my list today and reserve your spot to get your very own Summer Tune Up Program! Hurry...there are limited spots!

Click here to find out more


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > Exercise Database > Biceps Exercises