Biceps - Dumbbell Concentration Bicep Curl

Biceps - Dumbbell Concentration Bicep Curl
Concentration bicep curls are your first step on the road to arms that get noticed. Facts


  • Isolation exercise
  • Muscle targeted – Biceps
  • Helper muscle - Triceps

Male | Female


Grip the dumbbell with one hand and stand upright with your feet shoulder-width apart. Bend from your hips and knees to lean over. Keep your back straight and put the other hand on your knee. With the dumbbell below your shoulder, contract your arm to raise dumbbell toward shoulder. Return the weight to the starting position, keeping your arm slightly flexed. Once you’ve done your set, remember to do the same on the opposite side.

Why it’s good:

By focusing on the biceps alone, you can really get them working hard, meaning that you can achieve that lean sculpted or big and bulky look that you’re after, sooner.

What to watch out for:

Keep your elbow in position throughout motion. Concentration curls have to be done slowly, don't pull your shoulders back either, as that works your back. Avoid swinging your torso.

Snapshot: Dumbbell Concentration Bicep Curl

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