Intermediate
One-Arm Concentration Curls
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
One-Arm Concentration Curls target the biceps and help to develop muscle strength and power. This exercise gives shape to the front portion of the upper arm and improves the body aesthetically and function.
Exercise Instructions
-
Step 1
Grab a dumbbell in one hand. Sit on the edge of the bench and place your feet wider than your shoulders. Place the back of the dumbbell hand on the inner thigh and place the opposite hand on the opposite knee for support. -
Step 2
Slowly lift the dumbbell as high as possible. Pause at the top and slowly lower it back to the starting position.
Muscle Groups
One-Arm Concentration Curls targets Arms, Biceps, Forearms as seen below.
Exercise Tips
- Perform the movement at a controlled pace without allowing momentum to build up.
- Perform the lower part of the lift until the arm is fully extended.
- Keep your back straight and your chest up throughout the movement.
Barbell Biceps Curl
Intermediate
Lying Concentration Cable Curl
Intermediate
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