Muscles Used • Exercise Type • Form Instruction • Tips and Techniques • Recommended Reps • Common Variations • Substitutions • Equipment Needed
 |  |
| Bottom | Top |
Primary Mover(s) | Muscles Used: | Secondary Mover(s) |
|---|---|---|
| Biceps |  | None |
| Other Mover(s) | ||
| Forearms, Traps, Abs |
See all the exercises at the:
Weight Training Exercises Database
– Dumbbell Concentration Curls –
Exercise Type:
Isolated Exercise, Pull Movement
Form Instruction:
Seated with legs open, place elbow against the inside of the thigh just above the knee, raise dumbbell as high as you can and lower to just before locking out.
Tips and Techniques:
Curl the weight towards the shoulders, NOT towards the chest. Flex the biceps at the top of the exercise. Opposite arm is rested on opposite knee for stability
As the name suggests, you want to really concentrate on isolating the biceps. Only the forearms should be moving while the rest of the body remains relatively motionless. Do not rock the body or pull back with the shoulders as you lift.
Standing Concentration Curls can also be done. This variation is less commonly seen. To perform it you bend at the waist much like you would for Bent-Over Lateral Raises and let the arm drop down with the unused arm either on the opposite thigh or knee or in front against a bench or other object for stability. Then you raise the dumbbells up towards the shoulders.
Recommended Reps For Muscle Building:
6-12 the majority of the time, trying higher or lower reps on occasion.
Common Variations:
- Alternating Biceps Curls
- Preacher Curls
- Hammer Curls
- Hammer Concentration Curls – Done with same technique but with the hammer grip.
- Prone Incline Curls – Done with knees on the seat of an incline bench and front of body laying against the back of the bench. hands dropping down, you curl the weight back to the shoulders – can be done with dumbbells or a barbell.
- Machine-Based Biceps Curls – Some cable machines allow you to perform concentration curls.
Substitutions:
Preacher Curls also allow very good isolation of the biceps. From there, Alternating Biceps Curls or Barbell Biceps Curls make good substitutes.
Bodybuilding Equipment:
Dumbbells and Weights
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