How to Do Dumbbell Concentration Curls
Dumbbell concentration curls put your focus on one arm at a time, isolating and working your biceps. A concentration curl is an especially effective bicep exercise that is relatively simple to complete in good form.
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Instructions
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Sit comfortably on a bench with your feet slightly apart. Your upper and lower legs should form a 90-degree angle to each other.
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Choose which arm you want to work first and pick up the dumbbell with that hand. Place your other hand on or near your hip, or rest your hand or forearm on your knee for greater stability.
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Lean forward and rest the elbow of the arm holding the dumbbell against the side of your thigh, near your knee. Your upper arm should be at an angle so it's partially supported by your thigh.
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Curl the dumbbell straight up towards your bicep with your palm facing up. Perform the concentration curl slowly, counting the three as you lift.
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Lower the dumbbell back to the starting position, moving in a slow and controlled fashion.
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Repeat the concentration curl 12 to 15 times, and then switch to the other arm without resting. Complete three to four sets of the exercise.
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If you can't do at least 8 reps, lower the weight. If you can comfortably complete 12 reps, increase the weight for your next set or workout. Complete 3 to 4 sets.
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Tips & Warnings
Ensure that you curl the dumbbell to your shoulder, rather than to your chest, when you do a concentration curl. This movement works your biceps and protects you against injury.
