Beginner
Concentration curl
A seated one-arm curl with your elbow braced against your thigh.
- Works
- Biceps
- Equipment
- Dumbbells + Bench
How to do it
- 1Sit on a bench with your feet wide and a dumbbell in one hand.
- 2Lean forward and rest the back of that arm against the inside of your thigh.
- 3Curl the dumbbell up towards your shoulder.
- 4Lower it slowly, then switch arms after the set.
Coach's tips
- Your elbow stays on your thigh. Only your forearm moves.
Dumbbells + Bench taken? Do this instead
Same muscles, different equipment. Closest match first.