How to Do a Concentration Curl

11 authors | 20 revisions | Last updated: December 11, 2012

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This medium-intensity exercise engages your upper arms, specifically your biceps.

Edit Steps

Getting in the starting position1Sit up straight on the edge of a flat bench. Your legs should be spread slightly apart with your feet flat on the floor.

2Hold the weight in your right hand. Let your right arm hang straight down from your shoulder. It should be touching the inside of your right leg directly above the knee. Make sure the elbow is slightly bent.

Performing the exercise1Slowly curl the weight up. Rest your elbow on your leg for support.

Use a controlled motion to lower the weight. Make sure never to overextend your elbow. Complete your reps and then repeat for the left side.

Advanced version1To make this exercise more challenging, perform this exercise standing. This is more difficult because you are unable to rest the back of your arm on your leg for support. Bend forward about 45 degrees at the waist and hold the weight in your right hand and hang your right arm down. Place your left hand on your left leg for support. Remember to keep your back straight.

2Curl the weight up until your bicep is fully contracted. Then, slowly lower the weight and repeat. Remember not to lock your elbow. Complete your reps and then repeat for the left side. [1]

Frequency1Do 12 to 15 repetitions of this exercise per set. Repeat until you've completed 3 sets.2In order to start seeing/feeling results, aim to do 3 sets 4 days a week for 6 to 8 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Edit Video

Edit TipsThe benefits of these exercises are increased strength and flexibility in your upper arms.To make this exercise less challenging, use lighter weights.Twist your wrist while performing this exercise. By turning your little finger slightly upward, you'll increase the amount of work your upper arms are required to do. [2]

Edit WarningsPotential injuries to your elbows may be incurred if this exercise is performed incorrectly. Do not swing the weight—always use your biceps to lift it. If you choose to do the advanced version, you should also be aware that attempting to use your back to help you lift the weights can result in lower back problems.Those with weak or injured elbows and lower backs should be careful when performing this exercise. Speak to your medical adviser first.

Edit Things You NeedExercise benchDumbbells (optional)Towel (optional)

Edit Related wikiHowsHow to Get Better BicepsHow to Get Your Arms in Great ShapeHow to Do Dumbbell Hammer CurlsHow to Get Big Biceps

Edit Sources and Citations↑ http://www.home-workout-routines.com/standingconcentrationcurls.html↑ http://www.musclemagfitness.com/bodybuilding/exercises/dumbbell-concentration-curls.htmlArticle Info Featured Article

Categories: Featured Articles | Upper Body Strengthening and Toning

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