The Dumbbell Concentration Curl Arm Exercise

Video Transcript

" Hi! I’m Manny Castro, Exercise Physiologist. With this particular exercise, what we’re doing is concentrating on one arm only. We’re isolating that one bicep’s muscle. These are concentration dumbbell curls, and they’re very simple. All you need is a bench to sit on and one dumbbell. What you’re going to do is work one arm at a time. Basically, what you’re going to do is use your leg as support and put your arm in this fashion here and bring the dumbbell straight up with your palm facing the sky. Once again, we’re going to use nice strict form. Count of 3 on the way up, count of 3 on the way down, and pause at the top a little bit. Once again you’re going to do 3-4 sets and start off with 12-15 repetitions, come down 10-12 as you get heavier, and about 8-10. If you want to go even heavier than that to build up the biceps; 6-8 repetitions. You can also pyramid the sets. "