CONCENTRATION DUMBBELL CURL

Muscles Trained :
Biceps, Brachialis, and Brachioradialis

Joint Actions :
Elbow Flexion

Instructions :

1. Sit on the end of a bench with the legs placed wide apart and feet flat on the floor.
2. Grasp a dumbbell with a supinated (underhand) grip and place the elbow of that same arm inside the thigh.
3. Place the hand of the other arm on the knee for support.
4. To begin the movement, curl the dumbbell upwards by flexing (bending) the elbow.
5. Exhale throughout the upward movement phase.
6. Continue the movement until the elbow can no longer flex (bend).
7. Slowly lower the arm to the start position.
8. Inhale throughout the downward movement phase.
9. Repeat movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Lowering the dumbbell too quickly.

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