Concentration Curl

An isolation curl performed seated for peak bicep contraction.

How to do it

1. Sit on a bench with legs spread, holding a dumbbell in one hand.
2. Brace your elbow against the inside of your thigh.
3. Curl the dumbbell up toward your shoulder.
4. Lower with control.
5. Repeat on both sides.

Tips

• Keep your upper arm vertical and let only the forearm move.
• Avoid swinging your torso to help the weight up.
• Match the reps on each arm to avoid muscle imbalances.

Muscles

Primary: Biceps

Secondary: Brachialis