Exercise library · Biceps
Concentration Curls Dumbbell
The Concentration Curls Dumbbell is a dumbbell exercise that targets the biceps, with the forearms assisting. Follow the 7 steps below and watch the demo to check your form.
Step by step
- Sit on a bench with your feet spread apart and hold a dumbbell in one hand.
- Lean forward slightly and place the back of your upper arm against the inside of your thigh.
- Let the dumbbell hang with your arm fully extended.
- Curl the dumbbell upward toward your chest by contracting your biceps.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbell back to the starting position under control.
- Complete the desired number of repetitions, then switch arms.
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One of 800 exercises in Bravel
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