Concentration curls isolate your biceps with a very limited range of motion. “Concentrate” on the muscle contracting and using correct form. This is an exercise where you really need to focus on the body and mind connection. As odd as that sounds, form is critical and squeezing the bar as you do your curl should be one of your points of focus.
Like triceps, biceps are often impacted by other compound exercises. Therefore, you should practice discretion when creating your workout program to make sure that you give your biceps adequate rest to maximize your results.
Be strategic when incorporating concentration curls into your training regimen. As an isolation exercise, they can bring you to failure pretty quickly and you wouldn’t want to risk getting injured while performing another exercise.
Concentration Curls Profile
| Exercise Name: | Concentration Curl |
| Main Muscle: | Biceps |
| Secondary Muscle(s): | Forearms |
| Exercise Type: | Pull, Isolation |
| Equipment Required: | Dumbbell; Bench |
Perform The Concentration Curl
Sit on the end of a flat bench with your feet flat and your legs spread in a V.- Grasp a dumbbell in your hand with your palms facing up and your elbow pressed against your inner thigh just above your knee.
- Curl the dumbbell up towards your chest while keeping your elbow locked in position on your thigh.
- Slowly return to the starting position.
- Repeat the prescribed number of repetitions and switch arms.
Concentration Curl Tips
- Keep your whole body still other than the arm you are using.
- To keep tension on the bicep, do not lock your elbows at the bottom of the movement.
- Perform the exercise in a slow and controlled manner.
- Do not lift your elbow off of your thigh.
- Choose the amount of weight carefully. Concentration curls are a very tricky exercise when it comes to your joints – particularly, your wrists and your elbows. Use conservative weight and focus on form.