Concentration Curls

EXERCISE: Concentration Curls

Muscles Worked: Biceps

Exercise Type: Isolation

Develops: Strength

Exercise Level: Beginner

Tools Needed: Dumbbell, Bench or Chair

INSTRUCTIONS

Step 1: Place a dumbbell on the floor in front of a bench or low chair. Sit with with your feet flat on the floor, legs apart and knees bent.

Step 2: Bend forward from the hips and pick up the dumbbell with your right arm. Place the back of your right elbow and lower part of your upper arm against your inner right knee. Rotate the palm of your hand until it is facing forward away from your thigh. Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.

Step 3: Exhale and curl the weight up, holding the right arm stationary against the leg. (Only the forearms should move.) Continue until your biceps are fully contracted and the dumbbell is at shoulder level. Avoid swinging to get the weight up.

Step 4: Slowly begin to bring the dumbbells back to starting position, which mean your arm comes all the way down, not just halfway or three fourths.

Repeat for the desired number of reps, then switch to the other side.

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