Dumbbell Concentration Curl
This exercise builds the biceps and improves elbow flexion strength. It helps develop arm strength and better lifting control.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Sit with a wide stance on a bench or chair, keep your feet firmly on the floor, and hold a dumbbell in one hand.
- 02
Place the elbow of the same arm against your inner thigh near your knee so your shoulder stays relaxed and your chest stays open.
- 03
Hold the dumbbell with an underhand grip and curl it toward your shoulder in a controlled motion, focusing on squeezing your biceps.
- 04
Lower the dumbbell slowly back to the starting position until your arm is fully extended, brace your core, and avoid swinging your body.
Beginner's guide
§ 03 · GuideThis exercise builds the biceps and improves elbow flexion strength. It helps develop arm strength and better lifting control.
You should feel it in your biceps. It should not be felt mainly in your shoulder, lower back, or wrist.
A common mistake is swinging the weight or lifting your elbow off your thigh. Keep your elbow planted and lower the weight under control.
How to get started at the gym
§ 04 · SisuLiftDumbbell Concentration Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbow firmly against your inner thigh and focus on squeezing the muscle. Don't rush the lowering phase; a slow descent increases control and muscle engagement.
An effective isolation exercise for the biceps when you keep your elbow stationary.
More exercises: Biceps
§ 06 · Same muscles
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