Concentration Curl

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Concentration Curl exercise stimulates both heads of the biceps, it can emphasize the biceps peak, although the latter is a question of genetics.


Sit down on a bench, or lean forward while you are standing, bend your knees, keep your feet on the floor. Lock the back of your upper arm to your inner thigh. The palm of your hand should face away from your thigh forward.

While holding the upper arm stationary, curl the weight up with your forearms to the area of your chest. Continue the movement until the dumbbell is at your shoulder level.

Slowly (!) bring the dumbbell back to starting position.

Additional tips

At the top of the movement, your little finger should be higher than your thumb, this will allow you to make a full contraction. You should also try stopping the movement for 3 seconds on the top, and flex your biceps as hard as you can. Very important: keep your wrist stationary, do not curl with it, as that would stress your forearms.

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