Biceps Exercise Database -> Dumbbell Concentration Curl

Dumbbell Concentration Curl


Dumbbell Concentration Curl

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Dumbbell Concentration Curl

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Exercise Details

Main Muscle Group : Biceps

Type : Strength

Mechanics : Isolation

Equipment : Bench

Difficulty : Beginner

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Targeted Muscle Group


How To Perform Exercise

The dumbbell concentration curl exercise limits you range of motion and concentrates on isolating the bicep muscle.

Steps :

1.) Start by sitting on the end of a flat bench with your feet flat and your legs spread in a V position.

2.) Grab a dumbbell in one of your hands with a palms up grip, placing this arm in between your legs and up against your inner thigh just above your knee.

3.) Slowly curl the weight up towards your chest, squeezing your bicep on the motion upward and once you reach the top, hold the position for a count.

4.) Return back to the starting position and repeat for as many reps and sets as desired.

5.) Switch arms and repeat the same steps.