Adiletix - Concentration Curl - Step-by-Step Guide

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Concentration Curl

1 - Sit on a flat bench with your feet flat on the floor, slightly wider than shoulder-width apart.
2 - Hold a dumbbell in one hand and rest the back of your upper arm against the inner part of your thigh on the same side.
3 - Let the dumbbell hang down with your arm fully extended, palm facing upward. Place your free hand on your opposite knee for support.
4 - Keeping your upper arm stationary against your thigh, curl the dumbbell upward toward your shoulder in a controlled motion.
5 - Squeeze your bicep at the top of the movement, holding for a brief moment.
6 - Slowly lower the dumbbell back to the starting position with full arm extension, maintaining control throughout.
7 - Complete all repetitions on one arm before switching to the other side.

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