Concentration curl

3 × 10-12  ·  Equipment: Dumbbells, Bench

Muscle groups: Arms

How to do concentration curl

1. Sit on a bench and spread your legs, leaning your torso slightly forward.
2. Rest the elbow of the working arm on the inner part of your thigh.
3. Hold the dumbbell with your palm up and fully extend your arm.
4. Exhale and flex your elbow curling the weight up without moving your shoulder.
5. Squeeze the biceps for 1 second at the top.
6. Lower slowly until your arm is almost straight and repeat your reps.
7. Switch arms and complete the same sets on the other side.

Mistakes to avoid

• Don't swing your torso or use momentum from your free arm; it takes tension off the biceps.
• Keep your elbow resting on your thigh and don't lift it during the movement.
• Lower the dumbbell slowly until your arm is almost straight without locking the elbow.
• If your elbow or wrist bothers you, reduce the weight and check your grip.

Progression

• Start with 10-12 reps per arm with solid technique.
• Add 2-4 kg when you finish the set without help or swinging.
• Add a 2-second pause at the top to increase time under tension.
• Over time, move to incline bench curls for a longer stretch.