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Concentration Curl

Target Muscles

Biceps brachii, Brachialis.
Also used Brachioradialis.

Starting Position

  • Sit on a bench with your legs fairly wide apart.
  • Hold a dumbbell with one hand and brace that arm against the inside of the same thigh.
  • Your arm should be full extended and your palm should be facing the opposite thigh.

The Movement

  • Slowly curl the dumbbell up in a smooth arc towards your shoulder.
  • Squeeze your biceps hard at the top of th movement, hold for a count of two and then slowly lower the dumbbell back to th starting position.


  • Make sure you curl the dumbbell to you shoulder and do not move your shoulder t the dumbbell. Keep your shoulder bad and relaxed.
  • Do not lean backwards.
  • Keep your upper arm fixed.
  • Make sure you fully straighten your arm when you lower the dumbbells; do nolI shorten the downwards phase.
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