How to do concentration curl exercises

This is an animated body sculpting tutorial for concentration curl exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning concentration curl exercises.

How to do Concentration Curls - Biceps

In this lesson you will learn how to correctly do a concentration curl. The concentration curl (dumbbell concentration curl) isolates your biceps, which means that you curl up the dumbbell with the strength of your biceps only (no other muscle helps moving the weight). Besides you put your focus on one arm at a time.

Description: Concentration Curl - Biceps

* Sit on the edge of a bench and separate your legs a little. Lean forward slightly and rest the lower part of your triceps (elbow) on the inside of your thigh (knee). In order to make this more comfortable, you can also elevate the heel. The upper arm has to remain vertical during the entire exercise. The other arm rests on the other leg. Start with the elbow fully extended and inhale before the first repetition.
* Curl up the weight towards your shoulder and exhale slowly. Only the forearm moves. The rest of the body remains motionless. What's very important here is that you keep your upper arm vertical and don't move your shoulders. Concentration curls are usually done without twisting the weight. However, this is seldom seen, but you can also start with the thumb pointing to the bench and twist the dumbbell as you curl it up. At the highest position your biceps should be fully contracted. Don't relax your wrist when you curl up the dumbbell. Forearm & hand remain straight.
* Then extend your arm again and inhale. The down motion is supposed to be slightly slower than the up motion.