Primary target:
Arms (Biceps)
Secondary target:
None
Difficulty:
(5/10)
Equipment required:
How many reps should I do?
What weight should I use?
Seated concentration curl
Techniques
To perform the Seated concentration curl safely, please follow these steps:
- 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
- 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
- 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
- Slowly bring the dumbell back to the starting position
- Repeat until you can no longer maintain correct form. Then repeat the movement with the left arm
Alternatives
Tips
To perform the Seated concentration curl correctly, here are a few tips to help you:
- Your arm should be extended and the dumbbell should be above the floor
- At the top of the movement make sure that the little finger of your arm is higher than your thumb
- Hold the contracted position for a second as you squeeze the biceps
- Avoid swinging motions at any time