Dumbbell Sidegrip Concentration Curl
Side grip shifts stress to outer bicep head and brachialis for arm thickness
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Brachialis, Biceps. Secondary: Brachioradialis |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- hold a weight on its sides and with your arms on an angled surface bring the weight all the way down and all the way up
Equipment
- dumbbell optional
Coaching tips
Benefits
Side grip shifts stress to outer bicep head and brachialis for arm thickness
Common mistakes
Rotating wrist mid-curl; elbow moving off thigh
Make it harder
Add pause at peak; slow eccentric
Make it easier
Reduce weight; standard concentration curl
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.