Concentration Curl Exercise Video

Exercise Instructions:

The concentration curl is an awesome exercise for isolating the bicep muscle! Grab the dumbbell you want to use with your left arm and sit on the end of a bench. Position your feet at slightly wider than shoulder width apart. Place the back of your upper left arm on the inside of your left thigh. Put your right hand on your right knee for support. You will use your left thigh as a back rest throughout the movement. Start the exercise with your arm fully extended and slowly curl the dumbbell up as far as possible. Squeeze the bicep hard, then slowly lower back to the starting position. Repeat for desired reps, then repeat the same for your right arm.

Tips & Advice:

As a general rule you should always work your weakest part first, this is why most people would do the left arm first. Keep your entire body fixed throughout the set, only moving your lower arm.

More Dumbbells Bicep Exercises:

1. Standing Dumbbell Curl
2. Alternating Standing Dumbbell Curl
3. One Arm Standing Dumbbell Curl
4. Twisting Standing Dumbbell Curl
5. Standing Hammer Curl
6. Alternate Standing Hammer Curl
7. One Arm Standing Hammer Curl
8. Hammer Curl Across The Body
9. Seated Dumbbell Curl
10. Alternate Seated Dumbbell Curl
11. One Arm Seated Dumbbell Curl
12. Seated Hammer Curl
13. Alternate Seated Hammer Curl
14. One Arm Seated Hammer Curl
15. Incline Dumbbell Curl
16. Alternate Incline Dumbbell Curl
17. Incline Hammer Curl
18. Alternate Incline Hammer Curl
19. Prone Incline Dumbbell Curl
20. One Arm Prone Dumbbell Curl
21. Prone Incline Hammer Curl
22. One Arm Prone Hammer Dumbbell Curl
23. Lying Dumbbell Curl
24. Dumbbell Preacher Curl
25. Alternate Dumbbell Preacher Curl
26. One Arm Dumbbell Preacher Curl
27. Dumbbell Hammer Preacher Curl
28. Alternate Dumbbell Hammer Preacher Curl
29. One Arm Dumbbell Hammer Preacher Curl
30. Incline Bench Dumbbell Curl
31. Incline Bench Hammer Curl
32. Zottman Curl
33. Zottman Preacher Curl
34. Lying Wide Dumbbell Curl

View all Bicep Exercise Videos

Exercise Pictures:

Click the picture to view full size!

View all Bicep Exercises.