Biceps
Concentration Curl
Concentration curl
Execution (step by step)
1
Sit on a bench, legs wide, hold a dumbbell in one hand.
2
Support the elbow of the working arm on the inside of your thigh.
3
Curl the dumbbell up toward your shoulder while the elbow remains fixed.
4
Supinate (turn the wrist outward) at the top for maximum biceps contraction.
5
Lower slowly and fully extend the arm to stretch the biceps.
6
The fixed elbow eliminates momentum and maximizes biceps isolation.
Muscles
Primary
biceps brachii
Supporting
brachialis
Programming
| Strength | 3 sets x 8-10 reps per arm |
| Hypertrophy | 3-4 sets x 10-15 reps per arm |
| Endurance | 3 sets x 15-20 reps per arm |
Alternatives
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