Seated 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 Seated Concentrated Curls
Sit on a sturdy, armless chair. Spread legs. Place non-working arm on opposite thigh for support. Rest the working arm's elbow inside the corresponding thigh. Holding a dumbbell, perform a curl, ensuring the upper arm remains still.
Common mistakes
Avoid using momentum or swinging the weight. Keep upper arm stationary.
Breathing
Inhale as you lower the weight; exhale when curling up. Repeat.
Muscles worked
Primary Muscles
Biceps
Secondary Muscles
Brachialis, Forearm
Tertiary Muscles
Shoulders
