Seated concentration curl

Seated concentration curlSeated concentration curlSeated concentration curlSeated concentration curl
Primary target:
Arms (Biceps)
Secondary target:
Equipment required:
How many reps should I do?
What weight should I use?


To perform the Seated concentration curl safely, please follow these steps:
  1. Sit down on a flat bench with one dumbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor
  2. Use your right arm to pick the dumbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh
  3. While holding the upper arm still, curl the weight forward. Only the forearm should move. Continue the movement until your biceps are fully contracted and the dumbell is at shoulder level
  4. Slowly bring the dumbell back to the starting position
  5. Repeat until you can no longer maintain correct form. Then repeat the movement with the left arm