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Dumbbell Concentration Curl
Beginner - Strength - Isolation
Targeted Muscle Group
Biceps
Recommended Equipment
Dumbbell
How to do it
The dumbbell concentration curl exercise limits you range of motion and concentrates on isolating the bicep muscle.
Steps :
1.) Start by sitting on the end of a flat bench with your feet flat and your legs spread in a V position.
2.) Grab a dumbbell in one of your hands with a palms up grip, placing this arm in between your legs and up against your inner thigh just above your knee.
3.) Slowly curl the weight up towards your chest, squeezing your bicep on the motion upward and once you reach the top, hold the position for a count.
4.) Return back to the starting position and repeat for as many reps and sets as desired.
5.) Switch arms and repeat the same steps.
