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Concentration Curl (Dumbbell)

The dumbbell concentration curl is an isolation exercise that targets the biceps. By focusing on one arm at a time and maintaining strict form, it enhances muscle activation, strength, and definition in the biceps.

Primary Muscle Group
Type of Weight

Arms

Dumbbell

1. Setup: Sit on a bench with your legs spread, holding a dumbbell in one hand.
2. Grip: Place your upper arm on the inside of your thigh, with your palm facing up.
3. Starting Position: Engage your core and keep your back straight.
4. Execution: Curl the dumbbell upwards towards your shoulder, keeping your upper arm stationary. Squeeze your bicep at the top of the movement.
5. Return: Slowly lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of reps, then switch arms.

Diagram of the muscles activated:

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