Dumbbell Concentration Curl

Dumbbell Concentration Curl

Description

This exercise involves holding a dumbbell in one hand and curling it towards the shoulder while keeping the upper arm stationary. It primarily targets the biceps muscle.

Muscle Group

Equipment Required

Dumbbell Concentration Curl Instructions

  1. Start by sitting on a bench with your feet flat on the floor and your knees slightly apart.
  2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
  3. Make sure your arm is fully extended and your palm is facing up.
  4. Curl the weight up towards your shoulder, keeping your elbow stationary and close to your thigh.
  5. Pause at the top of the movement and squeeze your bicep.
  6. Slowly lower the weight back down to the starting position.
  7. Repeat for the desired number of reps, then switch arms and repeat the exercise on the other side.

Dumbbell Concentration Curl Form & Visual

Dumbbell Concentration Curl

Dumbbell Concentration Curl Benefits

  • Targets the biceps muscle specifically, helping to build strength and size in the arms
  • Allows for a greater range of motion compared to traditional bicep curls, leading to increased muscle activation
  • Helps to improve grip strength and forearm development
  • Can be performed with a variety of weights and equipment, making it accessible for individuals of all fitness levels
  • Can be easily modified to target different areas of the biceps muscle

Dumbbell Concentration Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Dumbbell Concentration Curl Variations & Alternatives

  • Alternating Dumbbell Concentration Curl
  • Seated Dumbbell Concentration Curl
  • Standing Dumbbell Concentration Curl
  • Hammer Dumbbell Concentration Curl
  • Reverse Dumbbell Concentration Curl