P4PBETAPassion4Profession

Concentration Curl

BicepsIntermediate🏋️ Dumbbell, Bench / Chair

Use this exercise to build your own workout in our app.

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Description

This classic isolation move help develop strong biceps and forearms. It yields up to 97 percent biceps activity compared to preacher curls (69 percent) and barbell curls (76 percent). For best results work your weakest side first. Do this exercise at least once a week to really gain size.

How to do it

  1. 1Sit down on a flat bench, with your legs spread and your knees bent. Hold a dumbbell in your right hand. The upper arm should be stabilized against your inner thigh.
  2. 2Lift the weight to the front of your shoulder. Hold for 1-2 seconds.
  3. 3Lower the dumbbell with a slow, controlled movement until your arm is fully extended.
  4. 4Repeat on the other side.

⚠️ Common mistakes

  • Move your body throughout the set
  • Use swinging motions

Now you know how it is done. In the app it joins the other exercises and becomes a multi-week plan.

Download the app for free