Beginner
BICEPS LEG CONCENTRATION CURL
Upper arms
Body Part
Biceps
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench with your legs spread apart and your feet flat on the ground.
2
Step:2 Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
3
Step:3 With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
4
Step:4 Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
5
Step:5 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
