BicepsDumbbellbeginner
Concentration Curl
The concentration curl pins your upper arm against your inner thigh, eliminating all momentum. EMG studies show this exercise produces the highest bicep activation of any curl variation.
How to Perform
1
Sit on a bench with feet wide and lean forward slightly.
2
Brace the back of your upper arm against your inner thigh.
3
Curl the dumbbell up, supinating your wrist at the top.
4
Squeeze the bicep hard for 1-2 seconds at peak contraction.
5
Lower slowly to full extension.
Common Mistakes to Avoid
Moving the upper arm off the thigh to cheat.
Going too fast and missing the peak contraction.
Leaning back to generate momentum.
Muscle Activation
Biceps95%
Variations
Standing Concentration Curl
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