Isolate Biceps with One Arm Concentration Curls

One Arm Concentration Curls

One Side

Other Side

Rep Range

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

Hints

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.

Muscle Focus

Primary Muscles

Biceps

Secondary Muscles

Brachialis, Forearm, Lower Body

Tertiary Muscles

Shoulders