Concentration Curls: Intensify The Classic Bicep Curl

Get ready to challenge your muscles with this focused bicep curl. You'll strengthen and sculpt your arms giving you the sexy toned look you want.

Grab a set of dumbbells and a bench, chair or exercise ball.

Get ready to rip up those bicep muscles.
concentration bicep curl
concentration bicep curl 2Build Your Biceps

  1. Sit with your feet planted firmly on the floor about shoulder width apart.

  2. Draw your belly button in toward your spine and hold.

  3. Pull your shoulder blades back and down. Hold.

  4. Begin with a dumbbell in your right hand.

  5. Bring your elbow in front of your inner thigh behind your knee.
    • Keep your arm straight.

    • Bend at the waist.

    • Keep a flat back.

    • Inhale.

  6. Exhale. Using your bicep muscle, bring your wrist toward your shoulder, stop when your wrist is over your elbow.

  7. Inhale. Slowly lower the weight to your starting position.

  8. Complete 10-15 repetitions on each side per set.

  9. Complete 2 to 3 sets.


Remember to log your workouts for maximum success!

Return to the top of this page.

Go to our bicep workouts.

Check out our bicep exercises index.

Return to our home page from concentration bicep curl.


New! Comments

Have your say about what you just read! Leave me a comment in the box below.