Seated Bodyweight Concentration Curl v2
Builds strength and muscle in the biceps
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Biceps. Secondary: Forearms |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Set up in the starting position with core braced
- Step 2: Move through the full range with control, targeting the biceps
- Step 3: Pause briefly and squeeze at the hardest point
- Step 4: Return slowly under control
- Step 5: Complete all reps, then switch sides if single-sided
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Builds strength and muscle in the biceps
Common mistakes
Swinging the body to lift the weight
Make it harder
Slow the tempo or add resistance
Make it easier
Reduce the load or range of motion
Breathing
Exhale on effort, inhale on the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore arms exercises
Forearm Wrist Pronation — Wrist Pain Rehab
Beginner · 2 sets × 10-12 repsTricep Overhead Press
Beginner · 3 sets × 10-12 repsbodywieght bent over bicep curl
Beginner · 3 sets × 10-12 repsmid air leg lunge forearms on 2 benches for core
Beginner · 3 sets × 10-12 repsBack on Wall Water Bottle Strict Curl
Intermediate · 5 sets × 12-15 repsDumbbell Bicep Hammer Curl on incline bench
Beginner · 3 sets × 10-12 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.