How to Do a Concentration Curl

  1. Sit on a bench with your legs spread, holding a dumbbell in one hand.
  2. With your palm facing upward, slowly curl the dumbbell toward your shoulder by contracting your bicep.

    3. Muscles Affected


    Primary muscles: Biceps brachii

    Secondary muscles: Forearms

    Equipment:Dumbbell, bench

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your upper arm stationary and avoid using momentum. Exhale as you lift the dumbbell. Inhale as you lower it back down.


Sets And Reps

PPerform 2–3 sets of 10–12 reps per arm. Choose a moderate weight that allows full range of motion without swinging.

Benefits of Concentration curl

  1. Isolates and strengthens the biceps for better muscle growth
  2. Improves mind-muscle connection for enhanced control and form