Concentration curl
- Sit on a bench with your legs spread apart. Hold a dumbbell in one hand and rest the back of your upper arm against your inner thigh.
- Keeping your upper arm stationary, curl the dumbbell up toward your shoulder.
- Slowly lower the dumbbell with control back to the starting position.
Tips
- Press the back of your upper arm firmly against your inner thigh before you begin, and keep it in contact with your thigh throughout the entire curl.
- Lower the dumbbell at a controlled pace so that your elbow reaches a nearly straight position before beginning the next repetition.
- Keep your torso upright and still throughout the set rather than leaning forward or backward as the dumbbell moves.
Common mistakes
- Lifting the upper arm away from the inner thigh during the curl, which removes the fixed support the thigh is meant to provide.
- Swinging the torso or shoulder forward to help raise the dumbbell instead of moving only the forearm.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
