Concentration Curl

Developing the Muscles of the Biceps


 Back to Muscle Group


1)      Start by grasping a



2)      Sit on a flat bench

with your feet firmly on

the ground.


3)      Allow the dumbbell to

hang down as you rest

your elbow on the inside

of your knee.


4)      Begin by curling the

dumbbell upwards until

your arm’s range of motion

is nearly at the end.


5)      Keep your elbow pointed

downwards throughout the

exercise and try not to use

your knee to help the dumbbell get started as you get tired.


6)      Slowly lower the dumbbell

to the starting position to

complete one repetition.


Muscles Worked: