Concentration Curl

Instructions

1. Sit on a bench with your legs spread apart.
2. Hold a dumbbell in one hand, let your arm hang between your legs with your elbow resting against the inner thigh.
3. Curl the dumbbell upwards towards your shoulder while keeping your upper arm stationary.
4. Squeeze your biceps at the top of the movement.
5. Slowly lower the dumbbell back to the starting position.

Benefits

• Isolates the bicep muscle.
• Improves arm strength.
• Enhances muscle definition.
• Allows for good focus on form.

Key Points

• Keep your upper arm stationary.
• Move only your forearm during the exercise.
• Perform the exercise slowly and with control.
• Fully extend your arm at the bottom of the movement.
• Squeeze the biceps at the top of the curl.

Common Mistakes

• Using momentum to lift the weight.
• Not fully extending the arm at the bottom.
• Allowing the elbow to move away from the inner thigh.
• Lifting too heavy, compromising form.