The bicep concentration curl involves slowly and smoothly curling a dumbbell up and down between your legs while seated. One-handed dumbbells and kettlebells work best for this exercise. Don’t use too heavy a weight as you will need to be able to keep it under control to achieve maximum benefit.
- Sit on an exercise bench. Basic concentration curls are performed sitting down. Find a low, sturdy, comfortable bench. Position your feet flat on the floor and spread your knees to form a “V” with your legs.
- Grab the weight in your right hand. Put your elbow on the inside part of your right thigh or knee, and slowly lower the weight towards the floor keeping a slight bend in your elbow.
- Curl the weight contracting your bicep. When the weight is at its lowest below you, squeeze with your bicep to lift the weight back up towards you. Keep your upper arm and shoulder stationary, if you allow them to move it will stop you from getting the full benefit of the movement.
- Slowly lower the weight. When you’ve raised the weight as far as it will go (it should be near your chest), slowly lower it again towards the floor. This part of the exercise is as important as lifting the weight. Don’t let the weight quickly drop towards the floor and DON’T let your arm completely straighten.
- Repeat this motion. Repeat this process of lifting and lowering the weight until you feel unable to keep the weight under control.
- Switch arms and repeat. After working out both arms, take about 30 seconds to 1 minute and repeat for 3 to 5 sets.
Concentration curl