Arms

Concentration Curl

Laser-target your biceps with strict, controlled reps.

The concentration curl is an isolated exercise that targets the biceps, ensuring maximum muscle engagement by eliminating momentum.

How to do Tips

Body Part: Arms
Level: Intermediate
Muscles: Biceps
Modality: Isolation
Direction: Pull
Equipment: Dumbbells
Goal: Hypertrophy

How to do:

1. Sit on a bench with your legs spread apart. 2. Hold a dumbbell in one hand and rest your elbow on the inside of your thigh. 3. Curl the dumbbell up towards your shoulder, keeping the motion slow and controlled. 4. Lower it back to the starting position without swinging. 5. Repeat for 10–12 reps per arm. 6. Complete 3-4 sets for each arm.

Tips:

- Keep your back straight and avoid leaning forward. - Use a light weight to maintain strict form. - Focus on squeezing the biceps at the top of the movement. - Exhale as you curl up and inhale as you lower.

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