Concentrated Curls


Level:

Intermediate

Type:

Isolated

Main Muscle:

Biceps

Secondary Muscle:

Forearm

Grip

Equipment:

Dumbbell

Instructions:

1) Sit on a bench with your feet flat on the floor. Pick up a dumbbell in your hand and place the back of your upper arm on the inner part of your thigh.


Do not fully extend your arm and keep a slight bend in your elbow.


2) Curl the weight upwards, only moving your forearms. Your elbow needs to be the only joint moving.


At the top of the exercise supinate (rotate) your palm outwards, leading with your pinky finger and squeeze your biceps.


3) Slowly lower the weight back to your starting position. Do all your reps on one arm and the swap.


Tips:

- Make sure that you keep your back straight - this will allow for your arm to fully stretch.

- Your arm needs to be parallel to your body.

- Put your arm on your other leg to help retain balance.

- Avoid using your body to swing the weight and focus on using your biceps as much as possible.