Concentration Curl - Instructions, Variations & Alternatives

Muscles involved

• Biceps

Also known as

• Close Grip Push Up

How to perform

Concentration Curl - Starting position

Concentration Curl - Muscle Under Tension

1. Set up & Starting position (seated, less common bent over or half kneeling)
   Sit on a bench with dumbbell between the legs. Place the back of the arm against the inside of the leg.

2. Concentric phase
   Locking the wrist and upper arm, curl the weight while contracting the bicep.

3. Isometric hold (optional) - Hold the biceps in position for a few seconds.

4. Eccentric phase
   Slowly lower the dumbbell back to the starting position. Repeat.

Exercise Alternatives

• Spider Curl
• Preacher Curl
• Cross Body Curl
• High Curl