Biceps Exercise Database -> Dumbbell Concentration Curls

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Dumbbell Concentration Curls

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Dumbbell Concentration Curls

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Exercise Details

Main Muscle Group : Biceps

Type : Strength

Mechanics : Isolation

Equipment : Bench , Dumbbell

Difficulty : Beginner

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Targeted Muscle Group

Biceps

How To Perform Exercise

The dumbbell concentration curl exercise limits you range of motion and concentrates on isolating the bicep muscle.

Steps :

1.) Start off sitting on the end of a flat bench with your feet flat and your legs spread in a V position.

2.) Grab a dumbbell in one of your hands with a palms up grip, placing this arm in between your legs and up against your inner thigh just above your knee.

3.) Slowly curl the weight up towards your chest, squeezing your bicep on the motion upward and once you reach the top, hold the position for a count.

4.) Return back to the starting position and repeat for as many reps and sets as desired.

5.) Switch arms and repeat the same steps.