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StrengthBeginner

Bicep Curl (Concentration) - Dumbbell

Equipment:Dumbbell
Type:Isolation
Force:Pull

Muscles Targeted

Primary

Biceps

Secondary

Forearms

How to Perform

  1. 1

    Sit on bench edge, legs spread.

  2. 2

    Hold dumbbell in one hand (e.g., right).

  3. 3

    Lean forward slightly, brace back of upper arm against inner thigh.

  4. 4

    Let arm hang straight down, palm facing up/forward.

  5. 5

    Keeping upper arm stationary, curl dumbbell towards shoulder.

  6. 6

    Focus on bicep contraction. Squeeze at top.

  7. 7

    Slowly lower dumbbell back to start.

  8. 8

    Repeat reps, switch arms.