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Concentration Curl, Bent-over

 
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Classification
Type auxiliary
Mechanics isolated
Direction pull
Equipment dumbbell
Additional Equipment -
x Rate Concentration Curl, Bent-over
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Grasp dumbbell with one hand and stand upright. Flex hip and knees to bend over. Keep back straight and put hand of supporting arm on corresponding knee. Hold dumbbell below shoulder.

Execution

Flex arm to raise dumbbell toward shoulder. Return, keep arm slightly flexed. Repeat. Continue with opposite side,

Variations / Comments

Keep elbow in position throughout motion. Concentration curls have to be done slowly, don't pull shoulders back. Avoid any swinging of torso.

Dumbbell Concentration Curl, Bent-over Starting Position Starting Position
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Dumbbell Concentration Curl, Bent-over Ending Position Ending Position

Muscles

Target Biceps Brachii
Synergist Brachialis | Brachioradialis
Stabilizers Deltoid, Anterior | Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Erector Spinae | Gluteus Maximus | Quadriceps | Wrist Flexors | Triceps Brachii (of supporting arm)
Dumbbell Concentration Curl, Bent-over Muscles Front
Front
Dumbbell Concentration Curl, Bent-over Muscles Rear
Rear
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