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Concentration Curl, Seated

Type: Arms
The concentration curl is an effective exercise for developing the peak of the bicep, and are performed by placing the elbow next to the knee and contracting the biceps to curl the dumbbell upwards. This position isolates the bicep muscle and works each arm independently. Below you'll find a video guide and step by step instructions that describe the correct technique for the seated concentration curl exercise.
Level :  Equipment : Yes

Concentration Curl, Seated Steps:

Step 1:
Sit on a bench holding a dumbbell in one hand

Step 2:
Position the elbow of the arm against the inside of the same thigh

Step 3:
Fully extend your arm. Your palm should be facing your opposite thigh

Step 4:
Slowly curl the dumbbell up towards your shoulder

Step 5:
Pause briefly at the top to squeeze the bicep muscle

Step 6:
Slowly lower back to the start position

Step 7:
This is one repetition

Step 8:
Complete the required number of repetitions for one side

Step 9:
Repeat for the other arm

Arm Exercises
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