Dumbbell concentration curl

How to do it

1. 1Sit on a bench with legs apart and a dumbbell in one hand, resting the elbow on the inner thigh.
2. 2Fully extend the arm and grip the dumbbell with a supinated grip.
3. 3Keeping the upper arm still, exhale and curl the weight toward your shoulder while contracting the biceps.
4. 4Continue lifting until the biceps are fully contracted and the dumbbell is at shoulder height.
5. 5Hold the contracted position for a brief pause while you squeeze the biceps.
6. 6Inhale and lower the dumbbell slowly back to the starting position.
7. 7Repeat the desired number of reps, then switch arms.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.