Concentration Curls
Overview
This exercise focuses on your biceps through its full range of motion. Biceps are a two-headed muscle: the short head, which is the bulbous portion on the inside of your upper arm; and the long head, which is on the outside.
The bicep extends all the way from your shoulder to your elbow, and allows you to both flex your arm up at the elbow, and supinate your arm, which is to say, turn your arm palm up.
Instructions
To begin, sit down on the bench, planting your feet firmly on the ground. Grab your dumbbell, and plant your elbow on the inside of your upper thigh.
Exhale as you curl upwards, keeping your palm face up through the curl. Inhale as you lower back down.
Tips
A common mistake is to drop too far or too fast. This will lead to hyperextend your elbow. Always maintain control.
Do twelve reps with one arm, then switch to the other arm. I recommend three sets total.
Concentration curls are one of my favorite ways to focus on biceps. I think they’ll be yours, too. Thanks for watching!
