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BicepsdumbbellMain Workout · 3 sets · 10-12/side reps

Concentration Curls

Elbow braced on your thigh — curl slow, no swinging.

📷 Practice with camera coach

Muscles worked

FRONTBACK

Primary movers

Biceps

Assisting

Forearms

Tracked signal

Elbow angle

Reference range

165° → 85°

Reference tempo

~2.8s / rep

How to do it

  1. 1

    Sit on a bench, elbow braced against your inner thigh.

  2. 2

    Let the dumbbell hang at full stretch.

  3. 3

    Curl to a full squeeze without moving your upper arm.

  4. 4

    Lower slowly. Finish the set, then switch arms.