logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Concentration Curl

through 10 votes
auxiliary muscles:Hand FlexorsMuscle
required:Dumbbell, Bench or Seat
fitness level:Normal
exercise type:Strength
Variations available (23)
Starting PositionExecution

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