Maximize Bicep Growth with Seated Concentrated Curls

Seated Concentrated Curls

One Side

Other Side

Rep Range

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

Hints

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.

Muscle Focus

Primary Muscles

Biceps

Secondary Muscles

Brachialis, Forearm

Tertiary Muscles

Shoulders