Seated Concentration Curl

Differentiation: Mechanics

This variation of a Concentration Curl is unique. Here is how: placing your elbow against the inner portion of your leg | maximizes the focus on your bicep. You also perform this dumbbell exercise one arm for a full set, | then switch the dumbbell to your other hand. Working individual sides allows you to intently focus on developing each bicep individually.

Starting Position

To get into starting position, do this...

1) While holding a dumbbell in each hand, sit on the bench.

2) Locate a movable flat bench.

3) Obtain one dumbbell.

4) Rest the dumbbell on or near your thigh until ready to begin.

5) Place your feet flat on the floor, just wider than shoulder-width apart.

6) Position the dumbbell between your legs.

7) Hold the dumbbell with your palm facing outward.

8) The back of your hand should be facing your calf and palm facing forward.

9) Rest the elbow of the arm holding the dumbbell against your inner thigh.

10) Your arm should be fully extended to your ankle.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while curling the dumbbell up

3) ...until the dumbbell touches your shoulder.

4) When at the fully contracted position, turn your wrist out by turning your hand clockwise as far as comfortable.

5) This is the ending position.

6) Squeeze your bicep forcefully and hold this contraction for a count of one second.

7) Inhale while returning the dumbbell to the starting the fully extended starting position using a slow and controlled movement.

8) Repeat reps for a full set using that arm.

9) When finished with your left arm, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Keep your elbow pinned against the side of your thigh and only allow your bicep to lower the dumbbell.

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep your upper arms stationary and focus on only moving your forearms.

Be sure you lower the dumbbell all the way down to the floor.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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