Watch the video below to see a demonstration of proper form and technique for the concentration curl exercise. You can also check out some more biceps exercise videos or find exercises for other muscle groups.
Instructions for Concentration Curl
To perform a set of concentration curl:
Sit on a bench with your knees bent and feet placed oustide shoulder
width apart. Hold a dumbbell in your left hand with a supinated grip. Keep your arm straight and directly
below your shoulder, with your elbow resting on the inside of your left thigh.
Concentric (Upward) Motion
Bend your elbow to raise the dumbbell under control to
shoulder height. Remember to squeeze the handle tightly, breathe normally and maintain contact with
the inside of your thigh throughout the entire movement.
Pause at the top position for a 1sec count while squeezing your
Eccentric (Lowering) Motion
Lower the dumbbell, under control, back to the arm
straight position while maintaining the elbow contact with your inner thigh.
Repeat steps 1 through 4 until you have completed the desired number
of concentration curl repetitions for each arm before resting.
This completes one set of concentration curl.