Classification
Type | auxiliary |
Mechanics | isolated |
Direction | pull |
Equipment | dumbbell |
Additional Equipment | - |
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 Dumbbell Concentration Curl, Bent-over Starting Position](/data/exercisefiles/82/982.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Concentration Curl, Bent-over | Ending Position Dumbbell Concentration Curl, Bent-over Ending Position](/data/exercisefiles/83/983.jpg)
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 Dumbbell Concentration Curl, Bent-over Muscles Front](/data/musclemaps/49/549.jpg)
Front
![Dumbbell Concentration Curl, Bent-over | Muscles Rear Dumbbell Concentration Curl, Bent-over Muscles Rear](/data/musclemaps/50/550.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)