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Concentration Curl

Primary target: Biceps Brachii (肱二头肌)

Exercise Details

Equipment

Dumbbell + seated

Sets & Reps

3 sets × 10-12 reps per side · rest 60 s

How to do it

Seated with legs open; elbow braced against the inner thigh; only the forearm moves; at the top supinate slightly (pinky outward) to squeeze the inner biceps peak; slow descent.

Common mistakes

Elbow leaving the thigh, leaning back for momentum, rushing

Muscles Worked

Other Exercises for the Same Muscle

Chin-Up · Barbell Curl · Incline Dumbbell Curl