Exercise library · Arms
Concentration Curl.
An isolation exercise designed to maximize biceps contraction and peak development.
BeginnerDumbbells
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps
Secondary
Forearms
The play-by-play
How to do it.
- Step 01
Sit on a bench, leaning forward with your elbow resting on your inner thigh.
- Step 02
Hold a dumbbell with an underhand grip, arm fully extended.
- Step 03
Curl the dumbbell upwards towards your shoulder, squeezing the biceps.
- Step 04
Keep your upper arm stationary and isolated.
- Step 05
Hold the peak contraction briefly.
- Step 06
Slowly lower the dumbbell back to the starting position.
What separates good from great
Pro cues.
Use a light-to-moderate weight to ensure strict form.
Focus intensely on the biceps contraction.
Avoid swinging the weight or using momentum.