Concentration Curl - Dumbbell
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Traps Strength Dumbbell Flat Bench Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Sit on a bench, with your feet flat on the floor. Hold a dumbbell in your right hand with your right elbow placed on the inside of your thigh just above the knee, with a supinated (palm up) grip. This is the starting position. Curl the right dumbbell up to your chin, keeping your elbow pressed to the inside of your thigh. Your upper arm should be stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Switch the dumbbell to your left hand. Place your left elbow against your left thigh just above the knee, with a supinated (palm up) grip. Curl the left dumbbell up to your chin, keeping your elbow pressed to the inside of your thigh. Your upper arm should be stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand..
Step 1
Sit on a bench holding a dumbbell in your right hand, supinated grip, elbow pressed against your right thigh.
Sit on a bench, with your feet flat on the floor. Hold a dumbbell in your right hand with your right elbow placed on the inside of your thigh just above the knee, with a supinated (palm up) grip. This is the starting position.
Step 2
Curl the dumbbell to your chin, right elbow against your right thigh.
Curl the right dumbbell up to your chin, keeping your elbow pressed to the inside of your thigh. Your upper arm should be stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement.
Step 3
Slowly lower the dumbbell to the starting position.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your right hand with your right elbow placed on the inside of your thigh just above the knee, with a supinated (palm up) grip. Repeat as required.
Step 4
Switch the dumbbell to your left hand, left elbow against your left thigh.
Switch the dumbbell to your left hand. Place your left elbow against your left thigh just above the knee, with a supinated (palm up) grip
Step 5
Curl the dumbbell to your chin, left elbow against your left thigh.
Curl the left dumbbell up to your chin, keeping your elbow pressed to the inside of your thigh. Your upper arm should be stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement.
Step 6
Slowly lower the dumbbell to the starting position.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your left hand with your left elbow placed on the inside of your thigh just above the knee, with a supinated (palm up) grip. Repeat as required.