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Upper Arms · Dumbbell
Concentration Curls Dumbbell
Concentration Curls Dumbbell is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachialis, Brachioradialis
How to do Concentration Curls Dumbbell
- Sit on a bench with your legs spread apart. Hold a dumbbell in your right hand and rest your right elbow on the inside of your right thigh.
- Let the dumbbell hang down towards the floor with your arm fully extended.
- Curl the dumbbell towards your shoulder by contracting your biceps, keeping your elbow stationary and close to your thigh. Squeeze the biceps at the top of the movement.
- Slowly lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch to the left arm.
Form tips
- Focus on squeezing the biceps at the top of the movement to maximize muscle activation.
- Ensure your back remains straight and avoid leaning back as you lift the weight.
- Use a weight that allows you to perform the exercise with proper form and without straining.
Concentration Curls Dumbbell alternatives
More biceps exercises
Concentration Curls Dumbbell FAQ
What muscles does Concentration Curls Dumbbell work?
Concentration Curls Dumbbell mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Concentration Curls Dumbbell?
You need a dumbbell.
How many sets and reps of Concentration Curls Dumbbell should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Concentration Curls Dumbbell good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Concentration Curls Dumbbell burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Concentration Curls Dumbbell?
Other exercises for the biceps include Band Concentration Curl, Kettlebell Concentration Curl, Landmine Concentration Curl and Barbell Standing Concentration Curl.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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