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Biceps · Intermediate

Bent-Over Dumbbell Concentration Curl

Seated one-arm concentration curl with the upper arm braced against the inner thigh to remove shoulder and torso assistance.

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Bent-Over Dumbbell Concentration Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit near the front of a bench with your feet wide, hinge forward, and brace the working upper arm against the inside of the same-side thigh.
  2. 02Let the dumbbell hang at arm's length with your wrist neutral and shoulder relaxed.
  3. 03Curl the dumbbell toward the shoulder without lifting the working elbow from the thigh.
  4. 04Squeeze your biceps briefly while keeping your torso and upper arm still.
  5. 05Lower to full elbow extension under control, complete the set, and switch arms.

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Variations

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Alternatives

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