Concentration Curl (Dumbbell)
Execution Guide
- Sit on a bench with legs spread, leaning forward slightly.
- Press the back of your upper arm against your inner thigh.
- Hold the dumbbell with an underhand grip, arm fully extended.
- Curl the dumbbell up toward your shoulder, squeezing the bicep hard.
- Lower slowly back to full extension.
Range of Motion
Full extension to maximum contraction at the shoulder.
Common Mistakes to Avoid
- ×Swinging the dumbbell instead of curling it
- ×Moving the upper arm off the thigh
- ×Using the shoulder to lift the weight
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Maximize bicep peak contraction with strict isolation
Difficulty
Intermediate
Burn (10m)
25-40
Equipment
DumbbellFlat Bench
Anatomy
Primary
Biceps Brachii (Peak)
Secondary
Brachialis