Dumbbell Concentration Curl

Directions:

Preperation/body position

1. Find dumbbell that is of a capable weight for you to manage.
2. Sit on edge of bench and grasp dumbbell.
3. Lean forward, and rest working arm on inner thigh.

Excution/Movement

1. Keeping the working arm resting on the inner thigh for support, curl the dumbbell up.
2. After peak contraction, slowly lower the dumbbell back to the starting position.
3. Repeat for desired number of reps, then switch to other arm.

Comments

The dumbbell concentration curl is an exercise which is perfect for isolating the biceps brachii, along with the other elbow flexor muscles, the brachialis, and brachioradialis.

The concentration curl is an attractive choice for an isolation biceps exercise as there is little room for secondary muscle involvement, or cheating. The working arm is held in position from resting on the inner thigh, and the working arm can be helped with the last few reps of the latter sets from the non working arm.

By using dumbbells we allow each arm to work independently, thus equal distribution of stress, and therefore growth. Dumbbell curl variations can be a wise choice for anyone who experiences imbalances in their development.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.