isolation · Isolation
Concentration Curl
Concentration Curl is an isolation isolation movement for biceps, using Dumbbells and Flat Bench. It also works forearms. 3 sets of 10-15, 1 min rest.
- Primary muscle
- Biceps
- Equipment
- Dumbbells and Flat Bench
- Difficulty
- Beginner
- Sets and reps
- 3 × 10-15
- Rest
- 60s
- Force
- pull
How to do it
- 1Set up
Sit on the end of a bench, feet wide, one bell hanging between the legs.
- 2The cue that matters
Elbow braced on the inner thigh, curl to the shoulder, squeeze at the top.
- 3Work it
3 sets of 10-15, resting about 1 minute between them. Both sides, same number of reps.
Muscles worked
Biceps does most of the work. Forearms take the rest.
Biceps exercisesforearms