Concentration Curls

in Biceps Exercise

Main Muscle Worked: Biceps

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Concentration Curls - Exercise Guide

Step 1

Sit down on a flat bench. Place a dumbbell between your legs. Keep your back straight. Avoid any swinging motion all throughout this exercise.

Step 2

Pick the dumbbell up with one arm and place your upper arm on the top of your inner thigh. Your arm should be extended downwards with the dumbbell slightly off the floor. Twist your wrist so that your palm faces forward. This is your starting position.

Step 3

Curl the dumbbell all the way up until it’s at shoulder level. Squeeze your biceps as you exhale. Keep your upper arm steady and only the forearm should move.

Step 4

Pause for a moment then slowly lower the dumbbell until you’re back to your starting position. Inhale as you do this.

Step 5

Complete your repetitions then switch arms and do the same steps.

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