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Concentration Curls

in Biceps Exercise


Main Muscle Worked: Biceps

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Concentration Curls - Exercise Guide

Step 1

Assume a shoulder-width stance with a dumbbell in one hand. Keeping your back straight, bend your torso forward and prop your free arm on the leg for support. Your free arm should be bent, with your forearm resting right above the knee of the same side. The arm holding the dumbbell should be fully extended downward. This is your starting position.

Step 2

Curl the weight up to the level of your deltoid as you keep the upper arm and elbow stationary. Rotate the wrist so that the thumb ends up lower than the little finger. Do not rest your elbow on your knee or thigh as you lift the weight.

Step 3

Focus on contracting and squeezing your biceps at the peak of the movement. Lower the weight back down slowly. Resist the weight as you return your arm to starting position. Repeat until you complete your reps, then repeat on the opposite arm.


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