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Concentration Curl
The concentration curl is an isolated exercise your biceps.
Muscles Used
| Primary Muscles |
- Brachialis (Lower Biceps)
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| Secondary Muscles |
- Biceps Brachii (Biceps)
- Brachioradialis (Forearm)
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| Stabilizer Muscles |
- Levator Scapulae (Rear Neck)
- Trapezius, Middle (Upper Traps)
- Trapezius, Lower (Lower Traps)
- Obliques (Side of waist)
- Erector Spinae (Lower back)
- Wrist Flexors (Inner forearm)
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How to perform the concentration curl
| Technique |
- Sit on the edge of a bench with your legs at about 70 - 80 degree angle from each other
- Pick up the dumbell from between your feet
- Keeping your arm straight, rest your triceps against your inner thigh
- Slowly raise the dumbell by bending your arm, until the dumbell almost touches your shoulder
- Slowly lower back until your arm is fully extended
- Repeat steps 4 & 5 until you've repeated the desired number of reps
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| Number of Reps |
For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.
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