Biceps
Concentration curl
- Kit
- Dumbbells
- Works
- biceps · brachialis
- Also
- forearms · grip
The concentration curl is a one-arm dumbbell curl done bent forward, with the free hand braced on its knee and the working arm hanging straight down. Because the upper arm stays vertical and still, there is no swing to borrow from, and the biceps does the whole lift. It suits anyone who wants strict arm work with a single dumbbell and a little space.
Form
How to do concentration curl
- 1Stand with your feet about hip width, a dumbbell in one hand. Soften your knees and hinge forward from the hips until your chest is well in front of your feet, back flat.
- 2Brace your free hand on the knee on the same side, and let the working arm hang straight down from the shoulder, palm facing forward.
- 3Keep the upper arm still and vertical and curl the dumbbell up toward your shoulder, breathing out as you lift. Squeeze for a beat at the top.
- 4Lower slowly until the arm is straight again, breathing in, without letting the dumbbell swing.
- 5Keep the rhythm steady until the timer ends, then do the same with the other arm.
Watch for
Common mistakes
The upper arm drifts forward as the weight comes up, so the shoulder lifts it.
Fix: Keep the elbow pointing at the floor the whole time and let only the forearm move.
The torso rises or twists to help the dumbbell up.
Fix: Push into the braced hand and hold the hinge still. Pick a lighter dumbbell if the chest has to move.
Dropping the dumbbell quickly on the way down.
Fix: Take two or three seconds to lower and stop just short of a locked elbow before the next rep.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.