Seated Dumbbell Concentration Curls
- Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
- Use either arm to pick the dumbbell up and hold it with an underhand grip.
- Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
- Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.
- Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.
- Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level. Hold for a count of one while squeezing your biceps.
- Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.
- Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.
Related exercises to discover
Seated dumbbell concentration curls is a gym work out exercise that targets biceps and also involves forearms. Refer to the illustration and instructions above for how to perform this exercise correctly. Barbell curls / standing biceps curls, exercise / swiss ball bicep curls and behind-the-back standing bicep curls are related exercise that target the same muscle groups as seated dumbbell concentration curls. Visit our directory for more exercises.
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