Concentration Curl (Dumbbell)
An isolation exercise that targets the biceps brachii, focusing on the peak contraction. It emphasizes mind-muscle connection for optimal bicep growth.
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Concentration Curl (Dumbbell)
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Step-by-Step Instructions
1. Seated Position
Sit on a bench with your feet flat on the floor. Choose a dumbbell weight appropriate for your strength level.
- Maintain good posture
- Keep your back straight
2. Grip and Rest
Hold the dumbbell with an underhand grip. Rest your upper arm on the inside of your thigh, keeping your elbow close to your body.
- Ensure a secure grip
- Maintain contact between your elbow and thigh
3. Curl Upward
Slowly curl the dumbbell upwards, focusing on contracting your biceps. Avoid swinging or using momentum.
- Maintain controlled movement
- Focus on the bicep contraction
4. Peak Contraction
At the top of the movement, hold for a moment to feel the full bicep contraction.
- Squeeze your biceps hard
- Maintain the posture
5. Controlled Lowering
Slowly lower the dumbbell back to the starting position, keeping your elbow close to your body and maintaining control.
- Avoid dropping the weight
- Control the movement throughout
Form Tips
✓Controlled Movement
Focus on slow, controlled movements to maximize bicep activation and minimize risk of injury.
✓Elbow Position
Keep your elbows tucked in throughout the exercise to isolate the biceps.
✓Mind-Muscle Connection
Concentrate on feeling your biceps work. Visualize the muscle contracting as you lift the weight.
✓Full Range of Motion
Ensure a complete range of motion, fully extending your arm at the bottom and fully contracting your biceps at the top.
Common Mistakes
Using momentum
Focus on controlled movements; use a lighter weight if you find yourself swinging.
Arching the back
Maintain a straight back and engage your core throughout the exercise.
Incompletely extending the arm
Ensure a full range of motion, completely extending the arm at the bottom of the movement.
Not focusing on the bicep contraction
Concentrate on squeezing your biceps at the top of the movement.
Using too much weight
Reduce the weight to maintain proper form and avoid injury.
Alternative Exercises
- Hammer Curl
- Incline Dumbbell Curl
Complementary Exercises
- Overhead Triceps Extension
- Bicep Cable Curls
