Concentrated Curls
This biceps exercise mainly works your biceps, with help from your brachialis and forearm. Watch the demo video, then follow the tips below.
One Side
Other Side
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Concentrated Curls
Stand behind a chair, using one hand for support. With a dumbbell in the other hand, curl it towards your shoulder, keeping the upper arm stationary.
Common mistakes
Avoid swinging the dumbbell. Focus on isolating the bicep.
Breathing
Inhale as you lower; exhale during the curl. Switch hands after the set.
Muscles worked
Primary Muscles
Biceps
Secondary Muscles
Brachialis, Forearm
Tertiary Muscles
Shoulders
