Build Bicep Strength with Concentrated Curls

Concentrated Curls

One Side

Other Side

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Biceps

Secondary Muscles

Brachialis, Forearm

Tertiary Muscles

Shoulders