Dumbbell Seated Double Concentration Curl
Description
The dumbbell seated double concentration curl performs the classic concentration curl with both arms at the same time. Sitting with knees apart and elbows braced against the inner thighs, you curl both dumbbells together for strict isolation. The double-arm version saves time and forces both biceps to work simultaneously.
Muscle Group
Equipment Required
Dumbbell Seated Double Concentration Curl Instructions
- Sit on a bench with feet wider than shoulder-width.
- Hold a dumbbell in each hand with arms hanging between your legs.
- Bend forward at the waist with your back flat.
- Brace your right elbow against your inner right thigh and left elbow against inner left thigh.
- Use an underhand grip on both dumbbells.
- Curl both dumbbells up simultaneously by bending at the elbows.
- Squeeze the biceps hard at the top.
- Lower both dumbbells back down with control to full extension.
Dumbbell Seated Double Concentration Curl Form & Visual
Dumbbell Seated Double Concentration Curl Benefits
- Strict bicep isolation
- Both arms work simultaneously
- Time-efficient bicep training
- Eliminates shoulder movement
- Strong peak contraction
- Useful as a finisher for bicep day
Dumbbell Seated Double Concentration Curl Muscles Worked
- Biceps brachii (especially short head)
- Brachialis
- Brachioradialis
Dumbbell Seated Double Concentration Curl Variations & Alternatives
- Concentration Curl
- Standing Concentration Curl
- Preacher Curl
- Spider Curl
