Dumbbell Concentration Curl
Isolates the biceps
ArmsBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Biceps |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 each arm |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Sit on bench and rest elbow on inner thigh
- Step 2: Hold dumbbell with arm extended
- Step 3: Curl weight toward shoulder
- Step 4: Lower slowly
- Step 5: Switch arms
Equipment
- Dumbbell optional
- Bench optional
Coaching tips
Benefits
Isolates the biceps
Common mistakes
Swinging the arm
Make it harder
Increase weight
Make it easier
Lighter dumbbell
Breathing
Exhale on curl
Build a workout with this exercise
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