Concentration Curl

General And Specifics

• this biceps exercise additionally focuses on the inner part of the biceps and the Musculus brachialis

Starting Position

• grasp a dumbbell with one hand and sit down onto one end of a weight bench or a chair
• spread the legs
• lean the upper body forwards
• the back can be rolled in a bit, to take strain from the spine
• put the triceps of the arm with the dumbbell to the inner side of your thigh
• the arm is slightly bent
• hold up the upper body with the other arm

Correct Execution

• guide the dumbbell upwards by bending the elbow as much as you can
• hold the hand in extension to the forearm
• keep the back straight
• avoid gaining momentum with the upper body
• let the dumbbell sink down again slowly
• make sure the elbow is always bent a bit, repeat the exercise