How to Do Seated Concentration Biceps Curls

Video Transcript

"Hello I'm Kyle Brayer and your next in home bicep workout will be the seated concentration curl. It's called a concentration curl because it really allows you to focus on the bicep. It will take out all the other muscle groups in your body and just allow you to work the bicep muscle. Kerry is going to spread her legs slightly so she can fit her elbow inside her knee, she is going to reach down and grab the weight. In this exercise she'll actually be leaning in forward slightly so her posture will be off but she wants to keep her back as straight as possible from that position. She is going to lock this elbow inside the knee. She is going to immobilize the arm she will rotate the palm up and then she is going to curl the weight up and back down. And the key here is there is no accessory movements so she is not able to use her back, her shoulders or her legs to get the weight up. Only the bicep can do the work. So she is feeling that just just right in here on the bicep. This is really good for working that peak and actually working the center portion of the bicep. You want to make sure you are also reaching the full range of motion, so she is coming all the way down and she is curling the weight all the way up. She is making sure that she exhales on the way up on the positive portion and inhales on the way down. This is the seated concentration curl."