How to execute concentration curls.
To do a Concentration Curl, start by selecting the desired weight from the rack, and sitting in an upright position on a flat bench.
- Then, hinge forward and position your elbow against the inside of your thigh, making sure your upper arm is perpendicular to the ground.
- Slowly curl the weight up, only moving your forearms — the position of your upper arm on your thigh will help you keep it still during the movement.
- Concentrate on getting a full contraction at the top of the rep and squeezing your biceps.
- For strength, do three to four sets of six to eight reps per side, and for muscle, perform three to four sets of eight to twelve reps per side.
Muscles Involved
Primary:
Biceps brachii
Secondary:
Brachialis, Brachioradialis, Forearm muscles (Wrist flexors, finger flexors)
