Dumbbell Concentration Curl

oec:dumbbell-concentration-curl

A seated single-arm dumbbell curl with the back of the upper arm braced against the inner thigh to strictly isolate the elbow flexors.

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Also called: Concentration Curl, Seated Concentration Curl

How to do it

Sit on the edge of a flat bench with your feet spread wide and flat on the floor.
Grasp a dumbbell in one hand with an underhand grip.
Hinge forward at the hips and brace the back of your working upper arm against the inside of the same-side thigh, just above the knee.
Rest your non-working hand or forearm on the opposite knee for torso stability.

Lower the dumbbell until your working arm is fully extended toward the floor.
Keeping your upper arm stationary against your thigh, curl the dumbbell upward toward your shoulder by flexing the elbow.
Squeeze your biceps hard at the peak contraction.
Lower the dumbbell under control back to the fully extended starting position.
Complete all repetitions on one side before switching arms.

Exhale as you curl the dumbbell up; inhale as you lower the weight under control.

Swinging the torso backward to generate momentum.: Keep your chest still and let the elbow flexors do all the work.
Allowing the upper arm to slide off the inner thigh.: Firmly anchor the triceps into the medial thigh throughout the entire range of motion.
Cutting the bottom of the movement short.: Lower the weight until the elbow reaches full extension to work the muscle through a complete range.

Avoid hyperextending or violently locking out the elbow under load at the bottom.

wger: Dumbbell Concentration Curl, by http://www.exrx.net/WeightExercises/Brachialis/DBC (CC-BY-SA-3.0)

This record: CC-BY-SA-4.0.