Concentration Curl

The concentration curl is an isolated exercise your biceps.


How to perform the concentration curl

  1. Sit on the edge of a bench with your legs at about 70 - 80 degree angle from each other
  2. Pick up the dumbell from between your feet
  3. Keeping your arm straight, rest your triceps against your inner thigh
  4. Slowly raise the dumbell by bending your arm, until the dumbell almost touches your shoulder
  5. Slowly lower back until your arm is fully extended
  6. Repeat steps 4 & 5 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles
  • Brachialis (Lower Biceps)
Secondary Muscles

  • Biceps Brachii (Biceps)
  • Brachioradialis (Forearm)

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)

About Me

Hi, I'm Ian. Health and fitness is an integral part of my life. I believe that keeping fit and eating well can help you appreciate life so much more. If you're looking for me, you'll probably find me in the gym or outside enjoying the great outdoors!

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I created so that I could share my knowledge and experience in the area of fitness, nutrition, and muscle building exercises. Many people don't know where to start when it comes to fitness and I hope this website can be a good starting point.

About Strength

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