One Arm Concentration Curls
This biceps exercise mainly works your biceps, with help from your brachialis, forearm and lower body. 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 One Arm Concentration Curls
Rest non-working arm's elbow on the knee, extending it out. Curl dumbbell in working hand using non-working arm as support.
Common mistakes
Avoid swinging or upper arm movement. Keep the motion isolated to the forearm.
Breathing
Inhale when lowering; exhale during the curl. Switch arms and repeat.
Muscles worked
Primary Muscles
Biceps
Secondary Muscles
Brachialis, Forearm, Lower Body
Tertiary Muscles
Shoulders
