Concentration curl with dumbbell

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 10

Average per rep (lbs)*: 23

Description: Sit on a bench with your legs apart, placing a dumbbell between your feet. Pick up the dumbbell with your right hand and rest your right arm's tricep against the inside of your right thigh. Ensure your elbow is lower than the top of your thigh, and your arm is nearly fully extended, palm facing away from your thigh. Rest your left arm on your left thigh for additional support. Exhale and curl the dumbbell up toward your shoulder. Hold the top position for a count of two, squeezing your biceps. Inhale as you slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions. Switch to your left arm and repeat the process.

Exercise ID: 00308

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Focus on Form: Ensure your elbow is firmly pressed against the inner thigh to isolate the bicep muscle effectively. This helps in maximizing the range of motion and targeting the bicep more efficiently.
Controlled Movement: Avoid using momentum. Engage your biceps and lift the dumbbell in a slow, controlled manner. This helps in maintaining tension on the muscle throughout the movement, enhancing muscle growth.
Full Range of Motion: Lower the dumbbell all the way down until your arm is fully extended, and curl it back up to bring the dumbbell close to your shoulder. This full range of motion ensures maximum muscle engagement.
Proper Breathing: Exhale as you lift the dumbbell up and inhale as you lower it. Proper breathing can help in maintaining stability and control during the exercise.
Keep Wrist Neutral: Avoid bending your wrist during the curl. Keeping the wrist neutral helps in reducing strain and ensures that the bicep is doing the majority of the work.
Adjust Weight Appropriately: Use a weight that allows you to perform the exercise with proper form. If you find yourself swinging or using other muscles to lift, it's time to reduce the weight.
Mind-Muscle Connection: Concentrate on your bicep throughout the exercise. Visualize the muscle contracting and elongating with each rep to enhance muscle activation.
Consistency: Like any exercise, regular practice is key. Incorporate Concentration Curls into your regular workout routine for consistent results.
Warm-Up and Stretch: Before you start, ensure to warm up your muscles properly to prevent injuries. Stretching after the exercise can also aid in muscle recovery.
Alternating Arms: Perform the exercise on each arm to maintain balance and symmetry. Generally, it's a good practice to alternate arms to provide equal focus and effort.

Exercise overview

Exercise tips and tricks

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